Key fitness terms defined
You may come across terms and acronyms in your program that have you scratching your head in confusion. Feel free to refer to this article when a term is unfamiliar to you.
BB: Barbell
BW: Bodyweight
DB: Dumbell
Failure: Doing exercise repetitions to failure means performing exercises or repetitions until you can no longer complete another repetition with proper form. In other words, you continue performing repetitions until your muscles are so fatigued that you can't do another one in a controlled manner. In your program, it will look like this: 3 sets x Failure.
Progressive overload: Refers to the gradual increase in the amount of resistance or weight used in strength training exercises over time. The goal of progressive overload is continuously challenging the muscles to adapt and grow stronger, leading to improved physical fitness. In strength training, progressive overload is accomplished by gradually increasing the weight or resistance used in exercises, increasing the number of repetitions or sets, or increasing the intensity of the workout.
RB: Resistant band
Reps: Repetitions. This refers to the number of times you perform a specific exercise in a set. In your program, it will look like this: 3 sets x 8 reps.
Rest: Refers to the time between sets to allow the muscles to recover and replenish energy stores. Be sure to rest between your sets.
RPE: Rating of perceived exertion. This refers to the difficulty level experienced during a set on a scale of 1-10. If you completed an exercise at an RPE of 10, it means you used your full power and didn’t have any further energy for another repetition. An RPE of 9 indicates that one additional repetition could have been completed, while an RPE of 8 means that two more repetitions could have been performed, and so on.
Sets: A group of repetitions performed consecutively. In your program, it will look like this: 3 sets x 12 reps.
Working set: Refers to the main sets done during a workout for a specific exercise. Working sets are typically performed after warm-up sets. (This will make more sense from Phase 3 of Project Train.)
