We all know majority of new gym-goers fear being clueless and leftout when they hear certain words that they are not used to.
Well, I’ll be giving a run down on the slangs you all should be conversant with before hitting the gym.
1) Reps & Sets
Reps = Repetitions
(How many times you repeat an exercise)
(How many times you’ll repeat a particular number of repetitions of an exercise)
3 sets / 10 reps of squats
10 repetitions of squats repeated 3 times.
This is your best performance of a particular exercise.
My PB for deadlifts is 145kg for 2 reps.
3) HIIT= High Intensity Interval Training
This is a form of training that involves quick, explosive movements with minimal rest time.
4) Circuit training: A group of exercises performed back to back with a short rest time between them. They’re often repeated for a certain amount of time or set number of repetitions.
5) Free Weights
This refers to equipment in the gym that isn’t attached to a machine. E.g kettlebells, dumbbells, barbells.
Performing two exercises back to back with NO rest.
10 reps of squats straight into 10 reps of lunges.
7) Compound exercises
An exercise that works more than one muscle group.
Squats target your quads, glutes and hamstrings.
= As Many Reps As Possible
Performing as many reps of an exercise as possible in a given amount of time
9) Drop Set
Refers to completing as many reps as possible of an exercise and reducing the weight/resistance simultaneously.
10) Isolation exercise
An exercise that targets a single muscle. E.g
11) One Rep Max (1RM)
This is the maximum amount of weight you can lift of an exercise for 1 rep. E.g
1RM for squats is 100kg.
12) Progressive Overload
The gradual increase of weight/resistance to build size and strength. E.g
Week 1: 20kg squat
Week 2: 25kg squat.
13) Mind Muscle Connection
This refers to really focusing on the muscle you’re using when exercising and intentionally contracting it.
Rather than simply coming up and down during squats, you slow it down and really engage your quads and glutes to push through the motion.
= Delayed Onset Muscle Soreness
This is the aching/soreness you experience after a workout and sometimes comes a day or two after the initial workout.
The 3 macros are protein, carbohydrates and fats.