Introduction to Strength Training Vocabulary

If you’re a newbie to weight training you’ve probably heard a lot of new words like, Overload, Progression, Negatives, Pyramids, 21’s, Reps, Partial Reps, Forced Reps, Sets, Drop Sets, Supersets, Giant Sets, Failure, and Circuit Training. But what do these words mean? How are these exercises performed? And how can they benefit you? I’ve listed some of the most common words you’ll probably hear, defined them and shown how you can use these words as tools to achieve your strength and fitness goals.

Overload

Definition: using more weight than you are used to lifting. 

Benefits: the muscles respond by growing larger and stronger resulting in strength and endurance gains.

Note: for beginners who have reached their first plateau, intermediate and advanced trainers.

Progression

Definition: the act of increasing intensity by gradually adding to the amount of resistance that you use in each exercise, changing sets/reps, changing the exercise and type of resistance 

Benefits:  progression overloads the muscles sufficiently to promote optimum increases in muscle mass.

Note: for beginners, intermediate and advanced trainers.

Negatives 

Definition: the inability to resist a weight’s decline after lifting up or pushing at the end of a rep; the weight should be heavier than you normally lift or push and hold it in place a few seconds before its decline

Benefits: stimulates muscle fibers that normally aren’t worked and is an effective way to add size and strength

Note: to help determine the amount of weight that should be used to perform negatives, perform some reps to absolute failure with a weight you know you can lift, then have a spotter put up the weight so you can lower it for the negative. Not for beginners.

Pyramids

Definition: start with a light weight and do many repetitions. Increase the weight with each set  while decreasing the number of repetitions.

Benefits: Increases in strength and muscle growth.

Note: requires more time to train because of continuous change of weights. Double Pyramid begins with Pyramids and then works in reverse by decreasing reps and increasing weight t match the pattern of Pyramids. IE: 12 reps @ 8 lbs, 10 reps @ 12 lbs, 8 reps @ 15 lbs, 6 reps @ 25 lbs, 6 reps @ 25 lbs, 8 reps @ 15 lbs, 10 reps @ 12 lbs, 12 reps @ 8 lbs.

21’s

Definition: a three part range of motion exercise;  perform the bottom half of the exercise first, then from the bottom to middle, from middle to top,  and lastly completing the full range of motion exercise all in sets of 7 without rest and without rest between those sets of 7.

Benefits: exhaust muscle to failure and encourage growth by maximizing muscle fibers. Shorter training time. 

Note: This exercise is for advanced training and is not for beginners.

Reps

Definition: the number of times you repeat the move in each set. 

Benefits: helps determine the amount of weight one can lift in a set.

Note: necessary to all weight resistance training

Set

Definition: a group of successive repetitions performed without resting.

Benefits: engages muscle fibers for growth.

Note:  necessary to all weight resistance training and all other forms of sets.

Supersets

Definition: a workout in which you do two or more exercises, one right after another, with little or no rest in between. The exercises can be for the same muscle group for two or more muscle groups.

Benefit: greater stimulation of muscle fibers hence plateau breakthrough, more intense workout, longer training session can result in higher calorie expenditure, muscle overload without using heavy weights, elevated heart rate, time saving workouts.

Notes: abdominal muscles require four or more exercises performed one after the other with little or no rest between reps or sets to qualify as a superset. Not for beginners.

Drop Sets

Definition: performed for the last two sets of an exercise by following a set with another set of less weight and less reps; the act of stripping off a percentage of weight after completing a set to failure and continuing to strip weight off for each set until complete failure.

Benefits: break through plateaus; increases heart rate resulting in interval cardiovascular workout; helps increase strength and endurance.

Notes: perform only one or two drop sets in a given workout; use as the last set of a particular exercise. Excellent for all levels of training.

Giant Sets

Definition: consist of performing three exercises successively for one particular muscle with little to no rest, resting for 2-3 minutes between sets and performing another giant set of that same muscle.

Benefits: time efficient; helps increase muscle fiber activation;  boosts growth hormone that aids in fat loss and muscle growth.

Note: should only be performed once a week; longer recovery time required. Best for intermediate and advanced training.

Circuit Training

Definition: a method of weight training that combines the benefits of weight training and aerobic/endurance exercise; complete one set of an exercise for each body part continuously, one after another, with little or no rest in between with 30 seconds between sets; rest 1-2 minutes between circuits and complete three sets of entire circuit.

Benefits: gains in cardiovascular fitness, total body strength, lean body mass, improved posture, muscle balance, increased bone density and endurance.

Notes: Time efficient and effective total body workouts. Keep weights lighter than normal. Excellent for all levels of training.

Partial Reps

Definition: may involve doing only the top six inches of the range of motion. .

Benefits: builds strength quickly; more weight can be used to reach higher threshold; strengthens connective tissues.

Note: should not be done long term; the muscles may require longer time to recover; keep some full-range movements in your program. Good for beginners who’ve experienced first plateau. Best for intermediate and advanced training.

Forced Reps

Definition: when you do a few reps in a set beyond muscular failure. 

Benefits: larger increases in growth hormonal and cortisol; helps shock muscles into new growth; good alternative to regular reps.

Note: used to increase intensity. Good to help beginners who’ve experienced first plateaus. Best for intermediate and advanced training.