When you first start working out at a gym, you may find yourself baffled by the jargon used by some of the regulars. Here’s a guide to help you translate the new terminology you hear.
1. Work in
You may get asked if someone can work in with you. This means they want to share the piece of equipment you’re using – By asking to work in, they are asking to take it in turns while you are resting.
When you get asked for a spot, the person wants you to keep an eye on them to decrease the risk of injury and to be there in case they get stuck.
3. Lift off
A lift off is when you help someone lift the bar off the rack when they are about to do a bench press.
Form refers to how the movement of an exercise is performed – having correct form is paramount in getting the full benefit of a given exercise and helps avoid the risk of injury.
A rep is the number of times your simultaneously perform the same exercise without having a rest.
A set is the cluster of reps performed of an exercise without having a rest.
7. Drop set
A drop set is when you start an exercise with a heavy weight then decrease the load and continue going without a rest.
8. Maxing out
Working up to a weight that you can only do for 1 rep.
Cutting is essentially reducing body fat in order to see muscle definition.
Eating in excess of maintenance calories to gain weight and build muscle.
DOMS stands for delayed onset muscle soreness, is the pain you feel the following day(s) after training.
12. Cheat Reps
When a muscle becomes fatigued and you cannot perform any more repetitions with strict form, you may compromise the technique in order to achieve extra reps.
Gains is often used to describe the change in somebody’s body structure once they have increased muscle mass.
An isolation exercises is used to target one specific muscle without using any other secondary muscles to assist the exercise. For example, a bicep curl.
15. Squatting parallel
Squatting parallel is achieved when the thighs run parallel with the floor, and the knees are at a 90 degree bend.
A superset is when you perform one exercise straight after the other without a rest. This can be done to completely fatigue one specific muscle, or can be used to optimise time spent in the gym by targeting an opposing muscle group while the other to recover. An example would be doing barbell rows to target the back, then bench press to target the chest.
Working to failure is when you can't perform any more repetitions of a given exercise.
HIIT or high intensity interval training, is a type of workout which is done by performing short bursts of intense exercise followed by a little rest period.
A plateau is when you can't seem to progress any further either with weight loss muscle building or strength training. This is when diet or the workout programme needs to be modified.
20. Workout split
A workout split is an exercise programme which targets a different muscle group on a given day. This allows the previous body parts worked the days before to recover, while still working out. A basic workout split would be:
Monday - Chest and triceps
Tuesday - Back and biceps
Wednesday – Rest
Thursday - Legs
Friday – Shoulders and arms
Saturday & Sunday – Rest
Macros or macronutrients are nutrients which give our bodies energy in the form of calories. There three primary macronutrients, these are protein, carbohydrates, and fats. This is what people are typically referring to when talking about macros. However, there is a forth macronutrient which is alcohol.
Micros or Micronutrients are vitamins and minerals, and are essential for body’s health.