By: Robert Eid

Well done, you have just decided to start your training. Lifting weights and using the cardio machines is a new experience to you so you decide to start on Monday. That comes around and you walk into a gym to start your program, get half way through and leave because you don’t know what your trainer has written or can’t understand the program you got from the latest magazine. Tuesday comes around, you say to yourself that you will figure it all out and start again next Monday (serious this time). It’s a self-destruct pattern that even the best of us have been apart of.

What you need are some answers. A way to figure out what it all stands for. Translate into words that you understand when you read “Perform 10 reps at 202 for 3 sets” or “run for 10min at 70%MHR”.

So hopefully after this article you will understand a little bit better some of the common lingo used around the gym.

REPS, REPETITIONS – The amount of times you perform that exercise without stopping.
Eg (Bicep Curls- 12 reps. you will perform 12 bicep curls without rest)

SETS – The amount of times you perform an exercise or group of exercises.
Eg (Bicep Curls- 3 sets, 12 reps. you will perform 12 bicep curls without rest. This will be done 3 times)

DROP SETS – These are done by performing as many reps as you can with your desired weight. Once you have reached your maximum, get a training partner to strip a % of weight off and go again till failure. This process can be repeated until you are only lifting the minimum weight.

SUPER SETS – This is when you perform a set of desired repetitions and straight after complete another set of desired repetitions of another exercise. Usually opposing muscle groups are used.
Eg (Super set bicep curls with tricep press – Complete one set of bicep curls and with no rest move straight into one set of tricep press)

REST, RECOVERY – The time you wait for between sets and between changing exercises.

101,202,404,103,301 etc – These 3 numbers in a row are often used to describe the speed at which you perform the exercise. The first number shows the eccentric or concentric contraction (depending on the exercise) the middle number shows the isometric contraction while the third number contraction and number shows the eccentric or concentric contraction (depending on the exercise).
Eg (Bicep Curls – 12 reps at 202. you will perform 12 bicep curls taking 2 seconds during the concentric or up phase, 0 seconds during the isometric phase and take 2 seconds during the eccentric or down phase)

CONCENTRIC CONTRACTION – The part of the exercise where the muscle shortens. It is not necessarily the up or down phase.
Eg (Bicep curls – concentric phase is also the up phase)
(Squats – concentric phase is also the down phase)

ECCENTRIC CONTRACTION – The part of the exercise where the muscle lengthens. It is not necessarily the up or down phase.
Eg (Bicep curls – eccentric phase is also the down phase)
(Squats – eccentric phase is also the up phase)

ISOMETRIC CONTRACTION – The part of the exercise where the muscle is activated, but instead of being allowed to lengthen or shorten, it is held at a constant length.
Eg (Bicep Curl - at the top of the up phase or at the bottom of the down phase)
(Squats – at the top of the up phase or at the bottom of the down phase)

ROM, RANGE OF MOVEMENT – This refers to the entire range your muscles can stretch out and your joints can extend, rotate etc. This is important when performing exercises so that you get a maximum workout for your muscles by utilising full range.

PRE, PERCEIVED RATE OF EXERTION – This refers to how the training style is affecting you. It is usually on a scale of 1-10 with 1 being very easy to 10 being your maximum effort.
Eg (Run for 10mins at 6 PRE – you will run for 10 minutes at a fast jog not quite running)
(Do 1min at 10 PRE – you will run for 1 minute at your maximum sprinting effort)

MHR, MAXIMUM HEART RATE – This is shown as a percentage. 70%MHR, 90%MHR etc. MHR can be used when training on cardio equipment with heart rate monitors, training with your own personal heart rate monitor or even if you can count your pulse whilst training. Finding your maximum heart rate can be found using the following simple calculation.

MHR = 220 – Age

This is a generic calculation but for a more accurate range you should consult your trainer for assistance.

Well I hope this information helps you get started and clears up any queries you may have had. Now you will sound like a regular gym junkie throwing these common terms around. Finally, don’t wait till Monday. Start RIGHT NOW!

Article Source: http://www.articlerich.com

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