{"id":1463133,"date":"2022-05-04T07:45:57","date_gmt":"2022-05-04T11:45:57","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1463133"},"modified":"2022-05-04T07:46:04","modified_gmt":"2022-05-04T11:46:04","slug":"everyone-should-know-these-12-gym-terms","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/everyone-should-know-these-12-gym-terms\/","title":{"rendered":"Everyone Should Know These 12 Gym Terms"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"float:left\"><div class=\"counts mashsbcount\">14<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Feveryone-should-know-these-12-gym-terms%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1463133&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><p>Being a <a href=\"https:\/\/www.muscleandstrength.com\/workouts\/beginner\">beginner<\/a> in an unfamiliar setting can be intimidating at first. It can also be confusing.<\/p>\n<p>If you hear people in a gym throwing around words you don\u2019t know, and you don\u2019t feel comfortable asking what they mean, it could be even more frustrating.<\/p>\n<p>Fortunately, M&#038;S has you covered. A while back we released a <a href=\"https:\/\/www.muscleandstrength.com\/articles\/gym-glossary-19-gym-terms\">gym glossary<\/a> with some definitions that can help you learn the training language.<\/p>\n<p>Here, we provide even more terms and phrases that can help you lifting rookies know what we\u2019re talking about.<\/p>\n<p><strong>Recommended: Need help building muscle? <a href=\"https:\/\/www.muscleandstrength.com\/mbcourse\">Take our Free Muscle Building Course<\/a><\/strong><\/p>\n<h2>1.\u00a0Concentric<\/h2>\n<p>This is the actual lifting of the weight and contraction of the muscle you\u2019re training. The obvious example is a <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/standing-barbell-curl.html\">barbell curl<\/a>.<\/p>\n<p>When you use the force in your biceps to curl the barbell up, this is the concentric portion of the rep. A lifter can either perform the concentric portion as quickly as possible to maximize power and speed, or it can be performed under control to maximize the <a href=\"https:\/\/www.muscleandstrength.com\/articles\/5-ways-to-increase-time-under-tension\">tension<\/a> on the working muscles.<\/p>\n<p>It\u2019s also known as the \u201cpositive\u201d portion of the rep.<\/p>\n<p><strong>Related:\u00a0<a href=\"https:\/\/www.muscleandstrength.com\/articles\/ideal-repetition-speed-and-rest-periods.html\">Ideal Repetition Speed And Rest Periods for Muscle Growth<\/a><\/strong><\/p>\n<h2>2. Contraction<\/h2>\n<p>The contraction is the flexing of the muscle.<\/p>\n<p>It can be performed at the top of a rep when the weight is lifted, or it can be when a muscle is randomly flexed on its own.<\/p>\n<p>Need an example? Flex your <a href=\"https:\/\/www.muscleandstrength.com\/videos\/3-tips-for-better-bicep-contractions-sadik-hadzovic\">bicep<\/a>, right now. Feel that? You just contracted the muscle.<\/p>\n<\/p>\n<h2>3. Drop Set<\/h2>\n<p><a href=\"https:\/\/www.muscleandstrength.com\/articles\/science-behind-drop-sets-and-muscle-growth\">Drop sets<\/a> are a popular and effective way to train the muscles beyond one point of failure.<\/p>\n<p>The lifter would reduce the weight being used after reaching failure, then perform more reps until failure is reached for a second time.<\/p>\n<p>Let\u2019s use the <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/45-degree-leg-press.html\">leg press<\/a> as the example here. If you\u2019re pressing 500 pounds, and you reach failure after 10 reps, you could reduce the weight by 100 pounds or so, then get back into position and perform more reps.<\/p>\n<p>The weight that is reduced is up to the lifter or trainer. There\u2019s no standard number or percentage. If the weight is dropped twice in one set, it\u2019s known as a \u201cdouble drop set.\u201d<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.muscleandstrength.com\/articles\/mechanical-drop-sets-strength-hypertrophy\">How to Use Drop Sets For Strength &#038; Hypertrophy<\/a><\/strong><\/p>\n<h2>4. Eccentric<\/h2>\n<p>We covered the concentric portion of a rep earlier. <a href=\"https:\/\/www.muscleandstrength.com\/articles\/eccentric-emphasis\">Eccentrics<\/a> are when the tension on the muscle is reduced and the weight is lowered back to the starting position.<\/p>\n<p>These should always be performed under control for two reasons.<\/p>\n<p>First, <a href=\"https:\/\/www.muscleandstrength.com\/articles\/how-to-add-eccentric-training-to-your-workout\">performing eccentrics<\/a> too quickly can cause potential injuries. Second, the eccentric phase is actually when the muscle is at its strongest, so you can train them more effectively by taking time going from a contracted position to its starting point.<\/p>\n<p>The longer you perform the eccentric, the more challenging it becomes. Some programs call for five to ten-second eccentrics, also known as \u201cnegatives.\u201d<\/p>\n<p><strong>Related:\u00a0<a href=\"https:\/\/www.muscleandstrength.com\/articles\/5-reasons-to-add-eccentric-training-to-your-routine\">5 Reasons To Add Eccentric Training To Your Routine<\/a><\/strong><\/p>\n<h2>5. Progressive Overload<\/h2>\n<p>This is a principle that you may have already followed without knowing it. The most common form of <a href=\"https:\/\/www.muscleandstrength.com\/articles\/principle-progressive-overload-guide\">progressive overload<\/a> is when you increase the weight that you\u2019re using over the course of the number of sets you\u2019re performing.<\/p>\n<p>If you were to perform the <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/barbell-bench-press.html\">bench press<\/a> for three sets of 10 reps, then you would add weight to each set, even though the reps remain the same. This means the first two sets wouldn\u2019t be performed to <a href=\"https:\/\/www.muscleandstrength.com\/articles\/complete-guide-to-training-to-failure\">failure<\/a>.<\/p>\n<p>The first set of 135 pounds may be easy, followed by a more challenging set with 155 pounds. Neither set provided a maximum challenge. Then, you add 30 more pounds to the bar to make it 185, and 10 reps are all you get. You\u2019ve now reached failure by progressive overload.<\/p>\n<p><a href=\"https:\/\/www.muscleandstrength.com\/articles\/4-ways-achieve-progressive-overload\">Progressive overload<\/a>\u00a0can also be applied to reps and minutes performed on cardio.<\/p>\n<h2>6. RIR<\/h2>\n<p>This stands for \u201cReps in Reserve.\u201d<\/p>\n<p>If you see a training log or program with this, then it likely means that you shouldn\u2019t perform that set to <a href=\"https:\/\/www.muscleandstrength.com\/articles\/complete-guide-to-training-to-failure\">failure<\/a>.<\/p>\n<p>For example, if you\u2019re performing <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/seated-dumbbell-curl.html\">seated dumbbell curls<\/a>, and your log reads \u201c10 reps, 2 RIR,\u201d then you should perform the set until you can do 2 more reps, but you stop at that point.<\/p>\n<p>So, you want to choose a weight that you can do for 12 reps. If that would be 30 pounds, then you would grab the 30\u2019s and stop at 10 reps.<\/p>\n<p><strong>Related:\u00a0<a href=\"https:\/\/www.muscleandstrength.com\/articles\/change-your-program-non-stop-gains\">How to Change Your Workout Program for Non-Stop Gains<\/a><\/strong><\/p>\n<h2>7. RPE<\/h2>\n<p>This acronym means \u201cRating of Perceived Exertion\u201d or \u201cRate of Perceived Effort.\u201d It\u2019s more commonly used in powerlifting and strongman circles than\u00a0in <a href=\"https:\/\/www.muscleandstrength.com\/workouts\/advanced-bodybuilder-workout.html\">bodybuilding<\/a> training.<\/p>\n<p>Instead of focusing on the weight, you pay attention to the effort you\u2019re giving based on a scale of 1-10.<\/p>\n<p>If you were to perform <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/squat.html\">squats<\/a> for 4 reps with an RPE of 8, then you load weight that would require 80% of your effort to lift for 4 reps. If the RPE is 10, then obviously you would go to complete failure. RPE of 5 is pretty much <a href=\"https:\/\/www.muscleandstrength.com\/articles\/warming-up-for-dummies\">warming up<\/a>.<\/p>\n<h2>8. Rest-Pause Set<\/h2>\n<p>This is another training method that allows someone to reach <a href=\"https:\/\/www.muscleandstrength.com\/articles\/complete-guide-to-training-to-failure\">failure<\/a> more than once, but the weight doesn\u2019t have to be reduced.<\/p>\n<p>The lifter would perform reps until failure is reached. After a 10-15 second rest, the lifter performs more reps with the same weight until failure is reached a second time.<\/p>\n<p>If you were to perform <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/seated-row.html\">seated rows<\/a> with 150 pounds for 10 reps, then you would stop after the 10th rep, count to 10 or 15, then continue. You shouldn\u2019t get more than five reps or so after that short rest. If you can, then either you didn\u2019t really train to failure, or you should use a heavier weight.<\/p>\n<p><img decoding=\"async\" alt=\"Brunette female doing barbell push press in the gym\" class=\"Lazyload\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/05\/brunette-female-doing-barbell-push-press.jpg\" \/><\/p>\n<h2>9. Shredded<\/h2>\n<p>If someone says you\u2019re <a href=\"https:\/\/www.muscleandstrength.com\/workouts\/advanced-fat-loss-workout\">shredded<\/a>, then it means you\u2019re very <a href=\"https:\/\/www.muscleandstrength.com\/workouts\/8-x-8-workout-lean-muscle\">lean<\/a>, which is a compliment.<\/p>\n<p>You have visible striations and the muscles can be seen very clearly. Bodybuilders and fitness people love hearing this.<\/p>\n<p>Other synonyms include \u201c<a href=\"https:\/\/www.muscleandstrength.com\/workouts\/return-to-ripped\">ripped<\/a>,\u201d sliced,\u201d \u201c<a href=\"https:\/\/www.muscleandstrength.com\/workouts\/get-diced-12-week-fat-loss-routine\">diced<\/a>,\u201d and \u201c<a href=\"https:\/\/www.muscleandstrength.com\/workouts\/26-doug--s-6-day-cutting-routine.html\">cut<\/a>,\u201d While the compliment is usually welcomed with open ears, be warned. If you don\u2019t have abs, you ain\u2019t shredded.<\/p>\n<h2>10. Static Hold<\/h2>\n<p>Static holds are also known as <a href=\"https:\/\/www.muscleandstrength.com\/articles\/how-to-make-muscle-gains-using-isometrics\">isometric holds<\/a>. They are used to help prepare the body for work to come, or they can be another way to train a muscle beyond failure.<\/p>\n<p>If you\u2019ve performed planks or <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/split-squat-iso-hold\">squats<\/a> in the bottom position for extended periods of time, then you\u2019ve performed static holds. This is a great way to warm-up at the beginning of a session.<\/p>\n<p>Another static hold can be performed at the end of a set.<\/p>\n<p>Let\u2019s use the <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/incline-dumbbell-bench-press.html\">incline dumbbell press<\/a> as the example. You\u2019ve reached the last rep you can perform. If you try again, then the weight won\u2019t go up. Instead, hold the weight at the top and squeeze the chest as hard as you can for as long as you can.<\/p>\n<p>Bodybuilders use this method because they believe it will add density and thickness to the muscles being worked.<\/p>\n<p><strong>Related:\u00a0<a href=\"https:\/\/www.muscleandstrength.com\/workouts\/pause-reps\">Pause Rep Workout Program for Serious Strength Gains<\/a><\/strong><\/p>\n<h2>11. Triset<\/h2>\n<p>You may be familiar with a <a href=\"https:\/\/www.muscleandstrength.com\/articles\/perfect-superset-template\">superset<\/a>, which is two exercises performed back-to-back without rest in between.<\/p>\n<p>A <a href=\"https:\/\/www.muscleandstrength.com\/videos\/how-to-use-supersets-trisets-and-giant-sets\">triset<\/a> sees that and raises you one. Performing three exercises in a row will be an intense challenge.<\/p>\n<p>These are best performed with movements or machines that don\u2019t require much travel or transition time. If you try to work on opposite ends of the gym at the same time, someone may jump in your machine when you\u2019re not using it.<\/p>\n<p>One great way to perform trisets is with dumbbells. A popular shoulder grouping is <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/seated-dumbbell-front-raise.html\">front raises<\/a>, <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-lateral-raise.html\">lateral raises<\/a>, and <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/bent-over-dumbbell-reverse-fly.html\">rear lateral raises<\/a>. You can perform all three with the same pair of weights without moving. These can be done at home or in the\u00a0gym.<\/p>\n<p><strong>Related:\u00a0<a href=\"https:\/\/www.muscleandstrength.com\/workouts\/superset-triset-chest-back-workout\">A Superset &#038; Triset Chest And Back Workout<\/a><\/strong><\/p>\n<h2>12. Volume<\/h2>\n<p>Most people think that <a href=\"https:\/\/www.muscleandstrength.com\/articles\/increase-effective-volume\">volume<\/a> is strictly based on the number of sets you do.<\/p>\n<p>Volume is a metric that can determine how much effort you\u2019ve put in the workout. The most popular way to determine volume is by weights, sets, and reps.<\/p>\n<p>If you lift 100 pounds for three sets of ten reps, then you would multiply those numbers to determine your volume for that exercise.<\/p>\n<p class=\"rteindent1\"><em>100 pounds x 3 sets x 10 reps = 3,000 pounds of volume.<\/em><\/p>\n<p>Some lifters have the goal of performing the most volume possible over the course of a <a href=\"https:\/\/www.muscleandstrength.com\/workouts\/arnold-schwarzenegger-volume-workout-routines\">workout<\/a>. If you see the word \u201cvolume\u201d applied to a <a href=\"https:\/\/www.muscleandstrength.com\/workouts\/ovw-workout\">program<\/a>, then it could be about this, or simply making sure you do a high number of exercises and sets.<\/p>\n<h3>What\u2019s Your Favorite Gym Term?<\/h3>\n<p>If there is a word you know that didn\u2019t make the list, add it in the comments section below.<\/p>\n<p>Make sure you give the definition so we can all benefit from the knowledge you\u2019re bestowing upon the M&#038;S community.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Being a beginner in an unfamiliar setting can be intimidating at first. It can also be confusing.If you hear people in a gym throwing around words you don\u2019t know, and<\/p>\n","protected":false},"author":489,"featured_media":2315279,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[],"tags":[],"class_list":["post-1463133","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1463133","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/489"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1463133"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1463133\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/2315279"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1463133"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1463133"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1463133"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}