USE THE GLOSSARY BELOW TO HELP SUPPORT YOU IN READING THE WORKOUT CARDS!
Abbreviation for “repetition.” The number of times you lift and lower a weight in one set of an exercise. So if you lift the barbell 5 times before you rack it, that’s “5 reps.”
A group of reps. If a workout calls for 3 sets of 10 reps (3×10), you’ll perform 10 reps of the lift. That’s one set. Rest. Perform the second set of 10 reps. Rest. Perform the third set of 10.
Performing back-to-back-to-back exercises without rest in between.
EXAMPLE TEMPO 4:2:1- The first number (4) is the eccentric, or lowering, component of the lift. The second number (2) denotes any pause at the midpoint. The third number (3) is the concentric, or the lifting component
The contraction of a muscle, resulting in its shortening. When you curl a dumbbell up towards your body, that’s a concentric contraction. Concentric contractions generally cause less soreness and inflammation than eccentric contractions.
The lengthening of a muscle under load. It’s the contraction that occurs in the “negative” or lowering part of a movement. For example, when you’re lowering the bar to your chest on the bench press, you experience an eccentric contraction in your chest muscles. Eccentric contractions generally cause more soreness and inflammation than concentric contraction, because more muscle damage occurs during this portion of the movement (muscle is built through damaging and repairing muscle!)
The contraction of a muscle without significant movement. For example, this is what your back, spinal erector muscles, and abdominals do during a squat or deadlift. They are in isometric contraction, but they aren’t the muscles doing the prime moving of the barbell.