STRENGTH & CONDITIONING TERMS 101
Ever read a social media caption or description of a weightlifting program only to think yo yourself ‘what the heck do all these words mean?’ Like any realm, strength & conditioning has its’ own jargon or ‘swole language’ that people use to describe aspects of training. These terms can be confusing and overwhelming to beginner and intermediate weightlifters alike. Heck, I’ve been lifting for 6 years and still come across terms that make me think ‘huh?’
Whether you’ve just joined my group training program, Supple Strength, or you landed on this page through a quick Google search, I thought it would be helpful to have a glossary of gym bro, or bro-et, terms to reference back to! Although this is not an exhaustive list, it’s definitely enough to widen your gym vocabulary.
PROGRAMMING TERMS
Rep: aka “repetition.” The number of times you lift and lower a weight in one set of an exercise. So if you lift the dumbbell 10 times, that’s “10 reps.”
Set: A group of reps. If a workout calls for 3 sets of 12 reps (3×12), you’ll perform 12 reps of the lift (one set), rest, then perform the second set of 12 reps, rest, then perform the third set of 12.
Ramp Up Sets: aka ‘warm-up set,’ or lightweight sets you perform prior to completing the main sets, or working sets. The typical RPE for ramp up sets are 4-5 because they are meant to prime and prepare the body for the work ahead without causing additional fatigue.
Working Sets: aka ‘back-off sets’ are a collection of sets where most of the workout’s volume is done – hence the name working sets. They are usually performed after top sets at a lower weight and lower intensity.
Top Set: a single set of reps that are the highest in intensity and performed right after ramp up sets in the training session. Top sets are usually performed at higher loads with lower rep ranges.
Straight Sets: a collection of sets with a uniform number of reps and weight for all the sets. Straight sets do not incorporate sets of other rep ranges or loads. For example, 5 sets of 5 reps at a fixed load are straight sets. The purpose of straight sets is to give you a simple exposure of a fixed intensity of load.
Superset: a combination of two different exercises performing consecutively with little to no rest between exercises. If a superset is prescribed for bicep curls and tricep pushdowns, you will perform one set of bicep curls then go straight into tricep pushdowns, then back into bicep curls.
Tri-set: a combination of three different exercises performed consecutively with little to no rest between exercises.
Tempo: Refers to the speed that you perform reps. There are 4 numbers in a tempo sequence that are written in this this format — 3120. Each number indicates how many seconds to spend in each part of an exercise.
First number: time in the eccentric (lengthening, or stretching of the muscle).
Second number: time paused after the eccentric (fully lengthened).
Third number: time in the concentric (shortening, or contracting, of the muscle).
Fourth number: time at the end of the concentric (fully shortened).
Let’s use the tempo 3120 and a lunge as an example:
3: three seconds lowering down during the ‘lunge’ portion of the lunge.
1: one second pause at the bottom of the lunge.
2: two seconds as you stand up from the lunge.
0: no pause at the top, go right back into the 3 count eccentric.
Intensity: ‘How heavy’ or how heavy a weight is in comparison to your one-rep max (the maximum amount of weight that you can lift for any given exercise). The heavier the weight, the more intense the lift.
Volume: ‘How much’ or how many total reps and sets are completed in a given workout. For example, 4 sets of 8 reps would be higher volume compared to 3 sets of 2 reps.
Another way to measure volume is to multiply the number of total reps performed for an exercise by the weight lifted to get total “tonnage.” So if you deadlifted 150 lbs for 3 sets of 5, your tonnage volume using this method would be 2,250 lbs (15 total reps x 150 lbs). My group training app tracks volume this way!
1RM: aka ‘one rep max’ or the maximum amount of weight that you can lift for a given exercise. The easiest way to determine your 1RM is to max out on any given lift by adding weight to the bar until you can’t lift it more than once. If you aren’t quite comfortable with that you can use a 1RM calculator to try to predict what your 1RM would be based on the weight you can lift for reps.
Rating of Perceived Exertion (RPE): Also known as the Borg Scale. RPE is your own rating of how hard an exercise feels from 0-10. For most hypertrophy and strength training, RPE should be somewhere between 6 and 10.
RPE 4-5: warm up weights
RPE 6: you could do 4 more reps
RPE 7: you could do 3 more reps
RPE 8: you could do 2 more reps
RPE 9: you could do 1 more rep
RPE 10: you hit technical failure
Reps In Reserve (RIR): RIR is another way to measure RPE, but instead of rating your perceived exertion, you rate how many more reps you could have done for any given set. Basically, RIR is the inverse of the RPE scale with how many reps you have left in the tank!
RIR 5: you could do 5 more reps
RIR 4: you could do 4 more reps
RIR 3: you could do 3 more reps
RIR 2: you could do 2 more reps
RIR 1: you could do 1 more rep
RIR 0: you hit technical failure
Failure: The point in an exercise when your muscles are so fatigued that you can’t perform any more reps. Sometimes failure occurs before you finish the prescribed reps. If a workout calls for a set of 6, but you can only perform 5, you’ve gone to failure. There are two types of failure:
Technical failure: doing as many reps as you can until you can't do another with optimal form.
Absolute failure: doing as many reps as you can until you physically can't move the weight.
AMRAP: aka ‘as many reps as possible,’ which is similar to saying ‘go to failure.’
MAX: another term for AMRAP meaning to ‘go to failure.’
Loading: A planned period of training time (usually 1-3 weeks) during a periodization program of increased intensity, volume, or frequency, where the body is not allowed to fully recover allowing fatigue to slowly accumulate. This is done so that the body can be stressed enough to elicit an adaptation response, and thus get stronger.
Deloading (or Unloading): A planned period of training time (usually 1-2 weeks) during a program where intensity, volume, or frequency is reduced to allow for the resolution fatigue. This is done so that proper recovery can be accomplished to allow you to get stronger in the next loading phase.
CONDITIONING TERMS
Aerobic Exercise: or “with oxygen” exercise means your muscles have enough oxygen to produce the energy needed to perform the activity. Your breathing and heart rate increase for a sustained period of time. Examples include swimming laps, running at a steady pace, or cycling.
Anaerobic Exercise: or “without oxygen” exercise means oxygen demand is greater than oxygen supply and you can’t keep up with the energy your body is demanding. Anaerobic exercise involves quick bursts of energy performed at maximum effort for a short time. Examples include jumping, sprinting, or heavy weight lifting.
LISS aka Low Intensity Steady State: a training style that involves performing a cardio activity — easy jog, fast paced incline walk, stationary bike, elliptical, stair master, etc. — where your heart rate is elevated, but you are still able to hold a conversation if you had to talk to someone next to you.
HIIT or High Intensity Interval Training: involves short bursts of intense exercise alternated with recovery periods that uses the anaerobic energy system by using Zone 4 or 5 Heart Rate Training.
Circuit Training: Performing back-to-back-to-back exercises — usually 2-4 different exercises — without rest in between. Most of the fitness influencers on the gram who title their workouts ‘HIIT’ are actually just doing circuit training.
Zone 1 Heart Rate Training: aka the ‘recovery zone’. When training at this intensity, you should be able to easily carry on a conversation with your training partner. Zone 1 is basically your everyday living, walking around, not doing anything overly active.
Zone 2 Heart Rate Training: another name for low intensity steady state cardio where you are still able to hold a conversation while performing aerobic exercise. Heart rate tends to be 60-70% of your max HR. There are LOADS of strength training and weightlifting benefits from incorporating Zone 2 Training!
Zone 3 Heart Rate Training: aerobic exercise at a pace where you can probably only give just short 1-2 word answers. Heart Rate tends to be 70-80% of your max HR.
Zone 4 Heart Rate Training: anaerobic exercise at a pace where 1 word answers become hard while breathing heavily. Heart rate tends to be 80-90% of your max HR.
Zone 5 Heart Rate Training: very short duration anaerobic exercise at a pace where you basically can’t think or see clearly. Heart rate tends to be 90-100% of your max HR. Examples include 40 second max effort on the Assault Bike, full out sprints, and HIIT training.
Parasympathetic Nervous System: or ‘rest and digest’ is the part of the nervous system responsible for decreasing heart rate and blood pressure. To be in a parasympathetic state means your body is relaxed.
Sympathetic Nervous System: or ‘fight or flight’ reflects responses to things like stress and exercise. To be in a sympathetic state means your body is stressed. Stress isn’t always bad, though! We WANT our body to be tapped into the sympathetic system during our training sessions.
HRV or Heart Rate Variability: the amount of time between your heartbeats fluctuates slightly.
When you have high heart rate variability, it means that your body is responsive to both sets of inputs from the nervous system (parasympathetic and sympathetic). This is a sign that your nervous system is balanced, and that your body is very capable of adapting to its environment and performing at its best.
When you have a low heart rate variability and are currently not active, it means your body is working hard for some other reason than a training session — maybe you’re fatigued, dehydrated, stressed, sick, or smashed a PR yesterday and need to recover. This leaves leaves fewer resources available to dedicate towards exercising or weight lifting.
LIFTING EXPERIENCE
Novice Lifter: This doesn’t refer to how long you’ve been lifting, but rather how long it takes for you to fully recover and adapt from workout to workout. According to Mark Rippetoe, author of Starting Strength , a novice lifter who can fully recover and adapt from workout to workout within 24-72 hours. This means you can add more weight to your next workout without missing the number of prescribed reps. Basically, every workout is a PR day if you’re a novice lifter.
Intermediate Lifter: Instead of recovering and adapting from every workout, this lifter recovers and adapts weekly. New PRs are set once a week or maybe even once every three weeks.
Advanced Lifter: This lifter recovers and adapts monthly at a minimum. New PRs are usually set every 1-3 months.
BIOMECHANICS & PHYSIOLOGY
Concentric Contraction: The shortening of a muscle under load. When you curl a dumbbell up towards your shoulder, that’s a concentric contraction. Concentric contractions generally cause less soreness than eccentric contractions.
Eccentric (Negative) Contraction: The lengthening of a muscle under load that occurs in the “negative” or lowering part of a movement. For example, when you’re lowering down into a squat, you experience an eccentric contraction. Eccentrics generally cause more soreness than concentric contraction because more muscle damage occurs during this portion of the movement (which isn’t necessarily a bad thing for the gains).
Isometric Contraction: The contraction of a muscle without movement. During isometric exercises, the muscle doesn't noticeably change length. For example, the core muscles isometrically contract to stabilize the trunk during a heavy deadlift.
Compound Movement: Exercises or movements that involve more than one joint and muscle group. Squats, deadlift, bench press, shoulder press, power cleans, and pull-ups are examples of compound movements. Compound exercises give you more bang for your buck for the time spent on them.
Isolation Movement: Exercises or movements that involve only one joint and a limited number of muscle groups. Bicep curls, leg curls, hamstring curls, and lateral raises are all examples of isolation movements. Isolation movements are great for hypertrophy, or building muscle mass.
Supplemental Exercise: Usually a compound exercise performed immediately after the main exercise for the purpose of bolstering, supporting, and improving the main exercise. For example, if barbell back squats are your main exercise for the day, you may then switch to goblet squats as the supplemental exercise for the day.
Accessory Exercise: Performed after the main and supplemental exercises for the purposes of increased work capacity, hypertrophy, prehab, rehab, and/or support the main lifts. Chin-ups, tricep push-downs, and core work are examples of accessory exercises.
Plyometrics: A type of exercise that involves a rapid eccentric contraction followed quickly by explosive concentric contraction to increase power and speed. The most common plyometric exercises involve jumping movements.
Hypertrophy: An increase in muscle size.
Atrophy: A decrease in muscle size.
Delayed onset muscle soreness (DOMS): Muscular soreness due to inflammation that often occurs 1-2 days after unaccustomed or new exercise. Also called ‘myositis.’ Our goal is to try to reduce the incidence of DOMS since it gets in the way of planned training sessions.
I hope this blog post helps you during my Supple Strength Program or with whatever weightlifting and conditioning training sessions your currently doing!
As always, don’t forget to MOVE YOUR BONES today!
Got a question? Drop your info below and I will get back to you as soon as I can!
