For many new gym goers, the gym can be an intimidating place trying to learn how all the machines work and then there are all these terms that you start hearing. The following are some of the most common terms you might hear when weight training. It may also give you some ideas of how to mix up your routine.
Compound Sets: This is when one does two movements in a row for the same body part. Example: Leg curls right into stiff leg deadlifts.
Giant Sets: Giant sets are performed when an individual completes more than two movements in a row without rest. Example: Wide grip pulldowns, crunches, then squat jumps.
Concentric: This is the “positive” movement of the exercise. Example: the curling up when completing a dumbbell curl or the pressing down when completing and tricep pushdown.
Eccentric: This is the “negative” portion of the exercise. Example: straightening the arms after curling them in a bicep curl.
Isometric: There is no movement during and isometric exercise. Example: a plank or a wall sit.
1RM: This is an individual’s one rep max. This is the maximum amount of weight one can lift in a single repetition for a given exercise.
Drop sets: This is when an individual will take the amount of weight they are lifting and lower it by a percentage in order to complete more reps. Example: Bench press 100lbs for 10 reps then drop the weight 20% for 10 more reps.
Forced Reps: These are reps that require a spotter-someone to help watch your form and lift the weight for you if you can not. A forced rep would require the spotter to help the individual lift the weight once he/she feels they have reached failure in order to get more reps.
Plyometrics “plyos”: a type of exercise training that recruits the fast twitch muscle fibers the body uses for explosiveness and heavy lifting. Often times one thinks of jumping when it comes to plyos. Plyometrics can also be done for the upper body. Push ups, barbell curls, pull ups, push press and various other upper body movements can be done with the plyometric style.