Common gym terms, acronyms, and definitions

A:

 

B:

Barbell: The bar that allows for weight plates to be loaded to adjust the weight you want to lift

BB: Short for barbell

BW: Short for body weight

Bilateral: Using both limbs either legs or arms - for example squats, leg press, bench press, pull ups, shoulder press.

 

C:

Concentric: The contraction of the muscle to move the weight against gravity. The harder of the two motions of lifting a weight

Constant Tension: Keep the muscles under tension when doing an exercise. Depending on gravity and the nature of the lift the tension is not always constant of the muscle. For example a dumbbell curl there is no tension when your arm is straight by your side as well as fully contracted, to keep constant tension you would shorten the range of motion on both ends to keep tension

CNS: Central Nervous System

 

D:

Dumbbell: Hand held weights ranging from 2.5 pounds up to over 150 pounds

Dynamic Warm-up: Taking the muscles through their active range of motion without holding them statically in a stretch prior to exercise

DB: Dumbbell

Drop Set: Lowering the weight on an exercises and continuing until desired reps are reached. There can be multiple drops in a drop set for example lifting 50 lbs for 10 reps then 40 lbs for 10 and then 30 lbs for 10 followed by a rest break

DOMS: Delayed Onset Muscle Soreness

Double: A set of only 2 reps

E:

EMOM: Every minute on the minute - Refers to a timed workout where at the top of the minute you perform a certain number of reps of a certain exercise

 

EPOC: Excess Post Oxygen Consumption - When you perform a very intense workout you body has to consume more oxygen after to recover resulting in burning more calories at a resting rate

 

Eccentric: The extension of a muscle to lower the weight against gravity. The easier of the two motions of lifting a weight, also known as the negative


F:

Failure: When you reach complete fatigue and cannot finish the last rep

 

Forced Reps: When using a spotter on an exercise when you reach failure they help you perform additional reps with their added assistance.


 

G:

GHR / GHD: Glute Ham Raise or Glute Ham Developer

 

H:

HIIT: High Intensity Interval Training - Typically a cardio based workout using intervals of work and rest. Aiming to get the heart rate above 90% for a desired amount of time to reach EPOC

Horizontal Push:

Horizontal Pull:

Hip Dominate:

Hip Hinge: 

I:

 

J:

 

K:

Knurling: The etched part of a barbell or dumbbell that gives it grip

 

L:

 

M:

MRS: Max Rep Set - As many reps as you can complete in one set

 

Marcos: Short for macronutrients which consist of Carbohydrates, Fat, and Protein


N:

Negative: Refers to the lowering of a weight against gravity. The easier of the two motions of lifting a weight and returning it

 

O:

P:

Q:

Quad Dominate:

R:

Reps: The amount of repetitions your perform in a set

 

RDL: Romanian Deadlift

 

ROM: Range Of Motion - The range of motion that an exercises is performed

 

S:

Set: Pertaining to how many times you perform a desired number of reps for an exercise

Single: A set of only one rep - "I have 3 singles at 135 lbs today"

SL: Single Leg or Stiff Leg

 

Super Set: One exercise immediately followed by another exercise before resting. Often written as A1 and A2 to group the exercises to the same super set

 

Spotter: Someone who looks over you as you perform a lift to ensure your safety. The most common lift for needing a spotter is the bench press due to the risk of being pinned under the weight if you reach failure or if an accident occurs

 

SMR: Self Myofascial Release - foam rolling or other instruments to help aid in recovery and preparation for exercise

 

T:

TUT: Time Under Tension - How much time the muscle is working during a rep. Then controlling the negative of an exercise and increasing the time it takes increases the TUT

Toned: A desirable physique having a low body fat percentage with a good amount of lean muscle mass so muscle definition is visible. 

 

U:

Unilateral: Using one limb - For example lunges, single arm rows, single arm presses...

V:

Vertical Pull: soidnvoinsvoiwnsvdo

Vertical Push: osindvosnovn

W:


X:

 

Y:

 

Z: