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Basic Weight Training Terminology for Beginners
Repetition (Rep) = A movement of taking the weights from the starting position to the finishing
position by contracting the involved muscles group. Don't be too happy when you see a schedule using fewer reps than others, that means you have to lift heavier weights! (see Rep Scale)
Repetition Scale = Treat the scale as 1-25
reps: 1 rep builds strength; whereas 25-rep builds muscle
definition and endurance. Therefore 8-12 rep system is so popular since
it builds muscle mass and all other elements mentioned.
Set = A number of reps of the same movement done with no rest
or a minimum of rest.
Exercise = This means a number of sets done with 30-90 seconds
of rest and go for another exercise.
Curl = A movement of "pulling" weights towards yourself by arms
Press = A movement of "pushing" weights away yourself by arms
Bi-set,Tri-set,giant-set = Two, three or more exercises for the
same body part done with no rest in between. The rest would only
come at the end of one compound set. A typical bi-set will involve exercises
working the same muscle group but attack it with different manner like
Super-set = Combining two different body-part exercises together
to form one compound set. A typical super-set will involve opposite muscle
groups like biceps/triceps and chest/back.