Training glossary
The strength-training terms you keep running into, explained in plain language, backed by science and organized by category.
Fundamentals & measures
1RM (one-rep max)
1RM is the heaviest load you can lift for a single repetition with good technique in a given exercise.
Fundamentals & measuresBMI (body mass index)
BMI relates weight to height for population-level screening, but it cannot separate muscle, fat or body-fat distribution.
Fundamentals & measuresBody composition
Body composition describes what your weight is made of, separating lean mass, fat mass and other components.
Fundamentals & measuresBody fat percentage
Body fat percentage estimates how much of your body weight comes from fat mass.
Fundamentals & measuresCompound vs. isolation exercises
Compound exercises involve several joints and muscles (like squats and bench press); isolation exercises work one joint and one main muscle (like curls and leg extensions).
Fundamentals & measuresEffective reps
Effective reps are the repetitions performed close to failure, when the fibers are already under high effort.
Fundamentals & measuresFat-free mass
Fat-free mass is the estimated body weight left after removing fat mass.
Fundamentals & measuresFFMI (fat-free mass index)
FFMI relates fat-free mass to height to put lean mass in context beyond raw body weight.
Fundamentals & measuresLean mass
Lean mass is the body weight that is not fat, including muscle, water, bones, organs and other tissues.
Fundamentals & measuresMobility vs. flexibility
Flexibility is the available range; mobility is using that range with control during movement.
Fundamentals & measuresMuscle failure
Muscle failure is the point where you can no longer complete another repetition with good technique.
Fundamentals & measuresProgressive overload
Progressive overload is gradually increasing training demand so the body keeps adapting.
Fundamentals & measuresRange of motion (ROM)
Range of motion is how far the joint travels during an exercise, from the start to the end of the movement.
Fundamentals & measuresRest between sets
Rest between sets is the interval used to recover strength before the next set of an exercise.
Fundamentals & measuresRFM (relative fat mass)
RFM estimates body fat percentage using the ratio between height and waist, adjusted by sex.
Fundamentals & measuresRIR (reps in reserve)
RIR is the number of repetitions you could still perform when you end a set.
Fundamentals & measuresRPE (rating of perceived exertion)
RPE is an effort scale where RPE 10 equals failure (0 repetitions in reserve).
Fundamentals & measuresSet
A set is a block of continuous repetitions performed before a rest period.
Fundamentals & measuresTempo (lifting cadence)
Tempo is the speed of each phase of a repetition, usually written as numbers (e.g., 3-1-1 = 3s lowering, 1s pause, 1s lifting).
Fundamentals & measuresTime under tension
Time under tension is the total time a muscle stays loaded during a set.
Fundamentals & measuresTraining density
Training density is how much work you do within a given session time.
Fundamentals & measuresTraining frequency
Training frequency is how many times per week you train each muscle group.
Fundamentals & measuresTraining volume
Training volume is the amount of work performed, usually measured in sets per muscle group per week.
Hypertrophy mechanisms
Hypertrophy
Hypertrophy is the increase in muscle size in response to strength training and adequate recovery.
Hypertrophy mechanismsLong muscle length training
Long muscle length training means emphasizing exercises or phases where the muscle works in a more stretched position.
Hypertrophy mechanismsMechanical tension
Mechanical tension is the force a muscle produces against a load and is considered the main stimulus for hypertrophy.
Hypertrophy mechanismsMetabolic stress
Metabolic stress is the buildup of metabolites (like lactate) during sets with short rest and high reps, felt as the 'burn' and the 'pump'.
Hypertrophy mechanismsMuscle damage
Muscle damage is the micro-stress inflicted on fibers during training, especially in the eccentric phase, associated with (but not equal to) muscle growth.
Hypertrophy mechanismsMyofibrillar vs. sarcoplasmic hypertrophy
Myofibrillar hypertrophy refers to growth of the contractile structures; sarcoplasmic, to growth of non-contractile components inside the fiber.
Hypertrophy mechanismsType I/II muscle fibers
Type I fibers are more fatigue-resistant; type II fibers produce more force and power but fatigue faster.
Periodization & recovery
Delayed onset muscle soreness (DOMS)
DOMS is the muscle soreness that appears hours or days after a workout, especially after new or more eccentric stimuli.
Periodization & recoveryDeload
A deload is a planned period of reduced volume or intensity that allows recovery before you keep progressing.
Periodization & recoveryMacrocycle
A macrocycle is the long-term plan that gathers several training blocks into one larger phase.
Periodization & recoveryMesocycle
A mesocycle is a training block of a few weeks (usually 3 to 6) with a specific focus, such as accumulating volume or intensity.
Periodization & recoveryMicrocycle
A microcycle is the smallest unit of periodization, usually one week of training organized within a larger block.
Periodization & recoveryMuscle recovery
Muscle recovery is the time and the processes through which muscle repairs and adapts after training, becoming ready for the next stimulus.
Periodization & recoveryPeriodization
Periodization is organizing training into phases over time to manage volume, intensity and recovery.
Training splits & methods
ABC split
The ABC split is a three-day division where each letter (A, B and C) trains a different set of muscle groups, rotating through the week.
Training splits & methodsBro split
The bro split dedicates each day of the week to a specific muscle group, like chest on Monday and back on Tuesday.
Training splits & methodsConcurrent training
Concurrent training is combining strength training and aerobic (cardio) work within the same training period.
Training splits & methodsFull body
Full body is the split where every session trains the entire body.
Training splits & methodsHIIT vs. LISS
HIIT uses intense intervals alternated with recovery; LISS uses continuous low-intensity cardio.
Training splits & methodsPush/Pull/Legs (PPL)
Push/Pull/Legs is a split that separates training into pushing, pulling and legs.
Training splits & methodsTraining split
A training split is how you organize which muscle groups are trained on each day of the week.
Training splits & methodsUnilateral training
Unilateral training means performing exercises one side of the body at a time, like lunges, single-arm rows or single-arm presses.
Training splits & methodsUpper/Lower
Upper/Lower is a split that separates training into upper-body and lower-body days.
Intensity techniques
Ascending/descending pyramid
Ascending or descending pyramid means varying load and repetitions across sets of the same exercise.
Intensity techniquesBFR / blood flow restriction
BFR is training with partially restricted blood flow to generate stimulus with lighter loads.
Intensity techniquesBi-set
A bi-set is performing two exercises back to back, without rest, usually for the same muscle group.
Intensity techniquesDrop set
A drop set means reducing the load and continuing the set without rest once you get close to failure, extending the stimulus.
Intensity techniquesEccentric emphasis
Eccentric emphasis means giving more control, time or load to the lowering phase of a movement.
Intensity techniquesMind-muscle connection
The mind-muscle connection is directing your attention to the target muscle while executing an exercise.
Intensity techniquesPartial reps
Partial reps are repetitions performed through only part of the range of motion.
Intensity techniquesPre-exhaustion
Pre-exhaustion is doing an isolation exercise before a compound to pre-fatigue the target muscle.
Intensity techniquesRest-pause
Rest-pause extends a set near failure with very short pauses (10 to 20 seconds), continuing with the same load for a few more reps.
Intensity techniquesSuperset
A superset is performing two exercises back to back, without rest between them, before stopping to recover.
Intensity techniquesTri-set
A tri-set is performing three exercises in sequence, without rest between them, normally for the same muscle group.
Intensity techniquesWarm-up set
A warm-up set is a light set performed before the working sets to prepare muscles, joints and the nervous system for the main load.
Nutrition & energy
Anabolic window
The anabolic window is the idea that the period after training may favor protein synthesis — but it does not depend on a short, rigid window.
Nutrition & energyBMR (basal metabolic rate)
BMR estimates how many calories the body burns at rest to keep basic functions running.
Nutrition & energyCaloric deficit
A caloric deficit is eating fewer calories than the body burns in a day, which leads to weight loss over time.
Nutrition & energyCaloric surplus
A caloric surplus is eating more calories than the body burns in a day, creating extra energy to gain weight.
Nutrition & energyCarb cycling
Carb cycling redistributes carbohydrates between high and low days, keeping or adjusting the weekly total.
Nutrition & energyCarbohydrates
Carbohydrates are a macronutrient that provides energy and helps sustain more intense or higher-volume workouts.
Nutrition & energyCreatine
Creatine is a supplement linked to replenishing muscle phosphocreatine and can support performance in intense, repeated efforts.
Nutrition & energyCreatine loading
Creatine loading is an optional strategy of taking a higher dose for a few days to fill stores faster.
Nutrition & energyMifflin-St Jeor
Mifflin-St Jeor is an equation used to estimate basal metabolic rate from sex, age, weight and height.
Nutrition & energyProtein per kg
Protein per kg means calculating daily protein intake relative to body weight.
Nutrition & energyTDEE (total daily energy expenditure)
TDEE is the total calories you burn per day, adding physical activity and exercise to resting expenditure.
Nutrition & energyWhey protein
Whey protein is a concentrated protein source from milk whey used for convenience to complete daily intake.