Training Lingo : Start Here
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The purpose of this guide is to provide background into basic training principles so you’re able to comprehend the weekly workouts or programs being posted. How to Read The Workouts & Programs:All training is written as Sets x Reps. Example 4x12 means 4 sets of 12. All percentages (unless otherwise noted) are based off your 1 repetition maximum of that lift. Example: Bench 70% 3x8 means if you can bench 200lbs for 1, use 140lbs (70% of 200) and perform 3 sets of 8 repetitions with that weight. Warmups Most workouts should start with some calisthenics, bands, or light weights to mobilize the body, prepare tissues to absorb force and to strain, and stimulate the nervous system. You should avoid just throwing the weight on the bar. Always start with the bar or light dumbbells depending on the movement and do 2-5 warmup sets with good technique and speed to work up to your working sets. Rep Ranges Oftentimes I will rely on rep ranges for accessory work. Push the accessories as hard as possible! You may leave some in the tank for the primary movement(s) of the day. Still try to move powerfully with your primary movements by exerting maximal force on the bar. However, for accessories attempt to just burn out. If the rep range is 10 to 15, you should not be able to hit a 16th rep with good form. In this example, if you only do 8 or 9 reps then it’s too heavy. I know this sounds self explanatory, but many people don’t push accessories hard enough. Supersets & Giant Sets Most programs will be labeled with an A,B,C,D,E series like below. A1. Bench Press 3x8 A2. Chin-up 3xMAX reps B1. Close Grip Bench Press 3x12 B2. Facepull 3x20 C1. Tricep Extensions 3x10-15 Anything with the same letter should be done as a superset. Meaning, you follow the bench presses immediately with chin ups, then rest. Complete all 3 sets in this manner before moving on. Rest Periods Rest time between sets will typically not be written. If res tis unspecified, take as much time as you need for sufficient recovery so you can hit the next set hard again. Sufficient recovery doesn’t necessarily mean “full recovery”, you may still be tired, that’s okay, that’s why you’re working out. Aim to take about 1 to 3 minutes of rest between sets unless otherwise specified. Any exercises that are heavier (Anything 8 reps or less) or demand a lot of technical skill (snatch, clean, back squat, deadlift, etc.) usually require more rest than simpler exercises like isolation movements (bicep curls, tricep extensions, leg curls, etc.) that only focus on one muscle.
ProgrammingMost programs will follow the structure below. 1.) Primary Movement(s) - Usually heavier compound movements that work multiple muscle groups simultaneously. These movements are typically more neurologically taxing which is why we do them first. Apply maximal force and speed to these movements. Move the bar like it’s 500lbs, move 500lbs like it’s the bar. 2.) Accessory Movement(s) - Strengthens your primary movement or weak musculature supporting/related to the primary movement. 3.) Supplemental Movement(s) - Movements to strengthen your accessory movement or to target smaller or particularly weaker muscles. Use these movements to address any muscles that don’t get attention or are more predisposed to injury. Training ProgressionsFor sets with rep ranges try to add reps before adding any weight. You will likely see the same exercise 3 or 4 times before it changes. Take advantage and either do more reps if prescribed or add weight (even just 5-10lbs). Usually your programing will follow the method below: Week 1: Establish
Week 2: Build
Week 3: Test
Terms & MethodsWorking Set = A working set is simply the sets and reps that matter. For example, if the instruction was to bench press 5x5 you wouldn’t count the warmup with the bar and the in between warmups that feel too easy. Only count the sets that match the intensity (RPE, RIR, percentages, rep ranges) prescribed. You should not be counting your warmups as sets. They’re warmups after all. RPE = Rating of perceived exertion RPE is used to classify the difficulty of a set. It’s best to use RPE for heavier sets (1 to 5 repetitions) although you can use it for any rep range.
RIR = Repetitions in Reserve RIR is a close cousin to RPE. I prefer to use RIR for higher reps (>5 repetitions) to quantify intensity. Example: RIR 3 would mean you could have done 3 more reps with GOOD FORM. The “good form” part is important. It doesn’t matter how many reps you can do throwing your back into a movement or cheating the leverage. You can also use an RIR range like RIR 2-3 if you’re inexperienced or new to training. AMRAP = As many repetitions/rounds as possible. This term will sometimes be written for a set, series of sets, for timed sets, or circuits as shown below. Examples: Bench Press: 155 2xAMRAP. Do as many repetitions as you can for each of the two sets at 155lbs. Circuit: 10 minute AMRAP Pull-ups x 5 Pushups x 10 Air Squats x 15 In this example, you would perform the above circuit and get as many rounds as possible within 10 minutes. AFAP = As fast as possible, with as little rest as needed. I will typically use this for circuits to imply that you shouldn’t be taking your time, just go hard. 1RM = One-Repetition Maximum How much weight can you do for a single rep. You should have minimal form break down although some will occur typically. Rep Max (RM) = Repetition maximum. The maximum amount of weight you can do for a given rep count. Example: Bench Press x 5RM. This means work up in weight to a set that you can use the most weight for 5 repetitions. Forced Reps = Have a partner help you do extra reps past failure or use leverage (or just cheat depending on the movement) to squeeze out an extra rep or two.
DoD Set = Do or Die. Oftentimes this will be for hyper volume like a set of 25, 50, 100, or even 200+ reps. Break up the reps however you need to, just get the total reps, do or die, by any means necessary. Example: Band Hamstring curl x 100 DoD Super Set = Two sets performed together back to back with rest afterward. Example: A1. Back Squat A2. Box Jump Rest Giant Set = Three or more sets performed together back to back with rest afterward. Example: A1. Back Squat A2. Box Jump A3. Kettlebell Swing Rest Drop Set = Perform a set 0-10 seconds after a set with less weight Top Set = Work up to a heavy set of the prescribed rep max or rep range. Stop here or follow with back off sets if noted. Example: Bench Press 45x 12, 95x10, 135x8, 185x6, 205x3, 215x3, 225x3* Top Set* Back Off Set = Perform additional sets after your top set with less weight for the prescribed reps. Example: Example: Bench Press 185x5, 165 2xAMRAP* Back Off Sets* Cluster Set = Sets are broken down to be performed in chunks. A 4-4 cluster would indicate doing 4 reps, resting for 10-20 seconds, then doing another 4 reps. That’s one set. Clusters allow you to replenish ATP-PC (creatine for energy) so you can use more weight. Clusters can be used to lift heavy weights or even for body weight movements like push-ups or pull-ups if you’re unable to do more very many reps consecutively or if you need to work on form or velocity. Example: Bench Press 5 x 4-4. Bench a set of 4 , rest 10-20 sec, bench another set of 4. Then rest 1-3 min and perform 4 more sets in this fashion. Pushup Cluster: Pushups 3 x 5-5-5. Do 5 reps, rest 10-20, do 5 reps, rest 10-20, do 5 reps. Repeat 2 more times. Myo reps = Myo reps are designed to hit as much effective volume as possible. The cluster you are to muscular failure the more you typically stimulate the muscle. Meaning, if you’re lifting a 10 rep max, the last 2 reps do more for you than the first 2 since there is greater mechanical tension, metabolic stress, & nervous system fatigue. Myo reps require doing a max set of 10-15 reps follow by 3-5 sets of 3-5 reps with 20 seconds between sets until you can’t do 3 reps or hit all 5 sets. Example: Bench Press 155 x 12, rest 20 seconds Bench Press 155 x 3-5, Rest 20 seconds Bench Press 155 x 3-5, Rest 20 seconds Bench Press 155 x 3-5, Rest 20 seconds Bench Press 155 x 3-5, Rest 20 seconds Bench Press 155 x 3-5 Stop when you hit 5 myo rep sets or can’t do at least 3 reps per set. If you make it through all 5 sets hitting 5 reps, you probably didn’t go heavy enough. Tempo This refers to the speed of the movement through all phases: Concentric, eccentric, isometric. Concentric: Upward or “lifting” phase. Example: Going up out of the bottom of the squat, going up from the chest on the bench, rowing a barbell toward yourself on a bent over row. Simply put, it’s when you’re exerting effort or force. Eccentric: Lowering phase. Example: Descending into a squat, lowering a bar to your chest on the bench, lowering the bar toward the floor on a barbell row. Simply put, where you’re stretching (actively) the working muscle. Isometric: The holding phase. Example: a plank is an isometric. You just hold and don’t move. You can pause at the bottom of a squat or bench to hold an isometric. You can hold a lunge, this is a yielding isometric. You could also deadlift a bar into pins or a rack and pull as hard as possible, that’s an overcoming isometric. How to read tempo below. NOTICE: each number equals 1 second. At the tempo of 4-0-2-0 below for a squat this would mean: lower down for 4 seconds, pause 0 seconds at the bottom, take 2 seconds to come up, and pause for 0 seconds at the top. Make sure to not rush your tempos, better to go too slow than too fast. Patryk Piekarczyk |
