Complete Gym Glossary: 100+ Terms, Exercises & Definitions for Beginners

Why This Glossary Exists: Your Gym Decoder Ring

I still remember my first week at the gym like it was yesterday. Some guy asked if I wanted to "work in" on the bench press, and I genuinely had no idea what he meant. Was he inviting me to exercise with him? Was this some weird gym cult initiation? Turns out he just wanted to alternate sets while I rested. Simple concept, but the terminology made it sound like quantum physics.

Here's the thing about gym culture: it's basically a foreign language. Everyone throws around terms like "RPE," "PPL," "progressive overload," and "deload week" as if these are universally understood concepts. Spoiler alert—they're not. And when you're new, this vocabulary gap can be intimidating enough to keep you from asking questions or, worse, trying things you're not sure how to do safely.

That's exactly why this glossary exists. Not as another boring dictionary of fitness terms, but as your practical translation guide to everything you'll hear on the gym floor. Each entry doesn't just tell you what a term means—it explains why it matters, how to actually use it in your training, and what mistakes people commonly make. Think of it as the gym buddy who knows everything but explains it like a human, not a textbook.

Whether you're brand new and trying to decode your trainer's instructions, or you've been lifting for years and want to nail down the finer points of periodization, this guide has you covered. This guide will teach you everything you need to know about gym terminology so you can train smarter, ask better questions, and stop feeling lost when someone mentions their "3RM on deadlifts."

How to Use This Glossary

If you're completely new: Start with the Fundamentals section. Master concepts like reps, sets, RPE, and progressive overload before diving deeper. These form the foundation of everything else.

If you heard a term mid-workout: Use the A-Z Quick Jump to find it instantly. Each term is organized alphabetically within its category.

If you're planning a program: Check out Programming & Splits to understand different training approaches and which one fits your goals and schedule.

If you want exercise-specific help: Jump to Major Exercises for form cues, safety tips, and common mistakes on big lifts.

Each definition follows this structure:

• Definition: What it actually means in plain English
• Why It Matters: The practical importance to your training
• How to Use It: Real-world application with examples
• Common Mistakes: What people get wrong (and how to fix it)
• See Also: Related terms that connect to this concept

A-Z Quick Jump Navigation

Fundamentals: Reps, Sets, Tempo & Progressive Overload

These are the building blocks of every workout program. If you understand these concepts deeply, you'll be able to follow any training plan and make smart adjustments on the fly.

Rep & Set

Definition: A rep (repetition) is one complete movement of an exercise—for example, one squat from standing to bottom position and back up. A set is a group of continuous reps performed without rest. When you see "3×10," that means 3 sets of 10 reps each.

Why It Matters: Sets and reps are how we quantify training volume, which is the primary driver of muscle growth. Different rep ranges serve different goals: low reps (1-6) build maximal strength, moderate reps (6-12) build muscle size, and higher reps (12-20+) build muscular endurance.

How to Use It: For muscle growth, most of your work should be in the 6-15 rep range across 3-5 sets per exercise. For strength, work in the 1-6 rep range with more sets (4-6) and longer rest. Track your sets and reps in a training log to ensure you're progressing over time.

Common Mistake: Doing too many "junk" sets that don't challenge you enough to stimulate adaptation. If you can do 20 reps easily, the weight is too light for muscle growth—add load and work in a more challenging rep range.

See Also: Progressive Overload, Volume, RPE

Tempo (e.g., 3-1-1-0)

Definition: Tempo refers to the speed at which you perform each phase of a lift, expressed as four numbers representing eccentric (lowering), bottom pause, concentric (lifting), and top pause in seconds. For example, 3-1-1-0 means: 3 seconds lowering, 1 second pause at bottom, 1 second lifting, no pause at top.

Why It Matters: Controlling tempo increases time under tension (TUT), which is one of the key mechanical factors driving muscle growth. Slowing down the eccentric phase especially creates more muscle damage and metabolic stress. Tempo also teaches beginners proper control and reduces injury risk from bouncing or using momentum.

How to Use It: For muscle growth, use a 2-3 second eccentric, brief pause, and explosive (but controlled) concentric. Count in your head: "one-thousand-one, one-thousand-two, one-thousand-three" as you lower the weight. The concentric (lifting) phase can be faster—1 second or "as fast as possible" with good form.

Common Mistake: Dropping the weight too fast on the eccentric portion, which wastes half the muscle-building potential of each rep. The lowering phase should be controlled and deliberate, not a free-fall.

See Also: Eccentric, Concentric, TUT

RPE (Rate of Perceived Exertion)

Definition: RPE is a subjective 1-10 scale that measures how hard an exercise feels during a set. RPE 10 means absolute failure—you couldn't complete another rep with good form. RPE 7-8 means you have 2-3 reps left "in the tank" before failure.

Why It Matters: RPE helps you auto-regulate training intensity without constantly testing your max. It's especially useful when you're tired, stressed, or adjusting to a new program. Most effective training for muscle growth happens in the RPE 7-9 range—hard enough to stimulate adaptation but not so hard you can't recover.

How to Use It: After your set, ask yourself: "How many more good reps could I have done?" If the answer is 2-3 reps, you hit RPE 7-8—the sweet spot for most training. Log your RPE with your sets. If same weight/reps feels easier over time (lower RPE), that's progress! Time to add weight or reps.

Common Mistake: Going to RPE 10 (true failure) on every set leads to excessive fatigue, poor recovery, and potentially injury. Save RPE 10 for occasional test days or only the last set of an exercise. Most sets should be RPE 7-8.

See Also: RIR (Reps in Reserve), Failure, Deload

RIR (Reps in Reserve)

Definition: RIR is the number of additional reps you could perform with good form at the end of a set before reaching failure. It's the inverse of RPE: if you have 2 RIR, that's approximately RPE 8. If you have 0 RIR, that's RPE 10 (failure).

Why It Matters: RIR gives you a concrete way to gauge effort without guessing. It's particularly useful for compound movements where you need to leave a safety buffer. Maintaining 1-3 RIR prevents form breakdown while still providing sufficient stimulus for growth.

How to Use It: On most working sets, aim for 1-3 RIR. This means stopping when you know you could do 1-3 more reps but choosing not to. Film yourself occasionally—when you think you have 2 RIR, you might actually be at 0-1 RIR. We tend to overestimate our reserves.

Common Mistake: Leaving too many RIR (4-5+) means you're not training hard enough to stimulate adaptation. Conversely, always going to 0 RIR creates unnecessary fatigue. Find the middle ground.

See Also: RPE, Progressive Overload

Progressive Overload

Definition: Progressive overload is the gradual increase in training stress over time. This can mean adding weight, increasing reps, adding sets, or improving tempo. It's the fundamental principle that forces your muscles to adapt and grow stronger.

Why It Matters: Your body adapts to whatever stress you place on it. If you keep lifting the same weight for the same reps forever, your body has no reason to change. Research shows that progressive overload—whether through adding load or increasing repetitions—drives similar gains in strength and muscle growth. Without progressive overload, you'll plateau and stop making progress.

How to Use It: Track your workouts religiously. Each week or session, aim to progress one variable: add 2.5-5 lbs to the bar, do 1-2 more reps at the same weight, add one more set, or perform reps with better tempo. Small, consistent increases compound into massive progress over months. If you squatted 135 lbs for 3×8 last week, try for 3×9 this week, or 3×8 at 140 lbs.

Common Mistakes:

• Adding too much weight too fast: Jumping from 135 lbs to 155 lbs on squats because you "feel strong" often leads to form breakdown. Add 2.5-5 lbs at a time.
• Changing exercises constantly: You can't progressively overload if you never do the same movement twice. Stick with core exercises for at least 8-12 weeks.
• Not tracking anything: If you don't write down what you did last workout, you can't know if you're progressing. Use a notebook or app.

See Also: Volume, Periodization, Deload

Deload

Definition: A deload is a planned recovery week where you intentionally reduce training volume (sets/reps) or intensity (weight) by 40-50%. It's a strategic break that allows your body to fully recover from accumulated fatigue.

Why It Matters: Training creates fatigue faster than you can fully recover from session to session. Over 4-8 weeks, this fatigue accumulates. A deload week clears that accumulated fatigue so you can come back stronger. It also gives your connective tissues (tendons, ligaments) time to catch up with your muscle adaptations.

How to Use It: Every 4-8 weeks, reduce volume to 50% of normal (if you usually do 4 sets, do 2 sets) or reduce intensity to 60-70% of your working weights. Keep the same exercises and focus on perfect form. You should feel refreshed, not exhausted, after deload sessions. Many lifters hit PRs the week after a deload.

Common Mistake: Thinking deloads are for "weak" people or skipping them entirely. Deloads are where adaptation happens—training breaks you down, rest builds you back up. Also, doing too much during the deload defeats the purpose. It should feel almost easy.

See Also: Progressive Overload, Periodization, Overtraining

Training Methods: HIIT, LISS, EMOM & More

HIIT (High-Intensity Interval Training)

Definition: HIIT involves short bursts of maximum-effort exercise followed by rest or low-intensity recovery periods. For example: 30 seconds of sprinting followed by 90 seconds of walking, repeated for 10-20 minutes.

Why It Matters: HIIT burns significant calories in less time than steady-state cardio and creates an "afterburn effect" (EPOC—excess post-exercise oxygen consumption) where you continue burning extra calories for hours after the workout. It also improves cardiovascular fitness and can help preserve muscle mass during fat loss better than long, slow cardio.

How to Use It: Do HIIT 1-3 times per week, never on consecutive days. Keep sessions short (15-25 minutes total). Examples: 8 rounds of 20 seconds all-out bike sprints with 40 seconds easy spinning; 10 rounds of 30 seconds hard rowing with 90 seconds easy; 6-8 hill sprints with walk-back recovery.

Common Mistake: Doing HIIT too often interferes with strength training recovery. HIIT is legitimately hard—if you can do it daily, you're probably not going hard enough during the work intervals. Also, don't do HIIT the day before heavy leg training.

See Also: LISS, EMOM, Zone 2 Cardio

LISS (Low-Intensity Steady State)

Definition: LISS is easy-paced cardiovascular exercise maintained at a consistent intensity for an extended duration, typically 30-60 minutes. Think walking, easy jogging, cycling at a conversational pace, or swimming leisurely.

Why It Matters: LISS burns fat for fuel, aids recovery without adding significant fatigue, improves cardiovascular health, and doesn't interfere with strength training adaptations. It's the cardio method that complements heavy lifting best because it's not taxing on your nervous system or muscles.

How to Use It: Perform LISS on rest days or after strength training 2-4 times per week. Aim for 30-45 minutes at an intensity where you can hold a conversation (Zone 2, about 60-70% max heart rate). Perfect for active recovery, increasing daily calorie burn, or improving aerobic capacity without impacting lifting performance.

Common Mistake: Going too hard during "easy" cardio. If you're breathing heavily and can't talk, you've crossed into moderate-intensity, which creates more fatigue and interferes with recovery. Keep it truly easy—you should feel better after, not wiped out.

See Also: HIIT, Zone 2, MISS

EMOM (Every Minute on the Minute)

Definition: EMOM is a training protocol where you perform a set amount of work at the start of every minute. The remaining time in that minute is your rest before the next round begins. For example: 10 push-ups every minute for 10 minutes.

Why It Matters: EMOM creates consistent work-to-rest ratios, builds conditioning, and teaches pacing. It's particularly useful for maintaining quality reps under fatigue and works well for metabolic conditioning or skill practice.

How to Use It: Choose a rep count you can complete in 20-40 seconds, leaving 20-40 seconds rest. Run for 10-20 minutes. Example: Every minute perform 10 kettlebell swings, 5 push-ups, and 5 squats. The faster you complete the work, the more rest you get before the next minute.

Common Mistake: Choosing too many reps so you're working for 50+ seconds with minimal rest. This becomes a grind rather than quality work. Start conservative—if it feels too easy, add reps in subsequent rounds.

See Also: AMRAP, Circuit Training

AMRAP (As Many Rounds/Reps As Possible)

Definition: AMRAP means performing as many rounds or repetitions of an exercise (or exercise sequence) as possible within a specific time limit or in a single set taken to near-failure.

Why It Matters: AMRAP tests work capacity, builds mental toughness, and is easily trackable (you can measure progress by comparing total reps/rounds across weeks). It's commonly used in CrossFit and conditioning workouts.

How to Use It: Set a time limit (5, 10, 15, or 20 minutes) and perform a circuit as many times as possible with good form. Example: AMRAP in 12 minutes: 10 push-ups, 10 squats, 10 sit-ups. Count total rounds completed. Alternatively, use AMRAP sets in strength training: "Do as many reps as possible at X weight" (stopping 1-2 reps before failure).

Common Mistake: Sacrificing form to get more reps. AMRAP doesn't mean "sloppy reps as possible." Maintain quality—if form breaks down, stop the set. Your goal is maximum quality reps, not maximum garbage reps.

See Also: EMOM, Circuit Training, Failure

Programming & Splits: Full-Body, PPL, Bro Split

Training splits determine how you divide your workouts across the week. The right split depends on your schedule, recovery ability, experience level, and goals. Here's how to choose.

Full-Body Split

Definition: A full-body split trains all major muscle groups in each workout session. You'll perform exercises for legs, back, chest, shoulders, and arms all in the same workout, typically 2-4 times per week with at least one rest day between sessions.

Why It Matters: Full-body training provides high training frequency (hitting each muscle 2-4x per week), which is ideal for beginners learning movements and for those who can only train 2-3 days weekly. Research shows training a muscle 2-3x per week tends to produce better growth than training it once per week.

How to Use It: Structure each workout around 5-7 exercises: one main lower body movement (squat variation), one hinge movement (deadlift/RDL), one horizontal push (bench press), one vertical or horizontal pull (row or pull-up), one vertical push (overhead press), and core/arms as needed. Example schedule: Monday/Wednesday/Friday training with weekends off.

Weekly Structure Example:

• Monday: Squat, Bench Press, Bent-Over Row, Overhead Press, Plank
• Wednesday: Romanian Deadlift, Incline DB Press, Pull-Ups, DB Shoulder Press, Face Pulls
• Friday: Front Squat, Dips, Cable Row, Arnold Press, Leg Raises

Who It's For: Beginners (first 6-12 months), people with limited training days (2-3 per week), or anyone prioritizing strength on compound movements over maximum muscle growth.

Pros: High frequency, time-efficient, great for strength, flexible scheduling, easier to recover from

Cons: Less volume per muscle per session, workouts can be long (70-90 min), requires more energy management

Common Mistake: Trying to do too much in one session. Full-body doesn't mean 20 exercises—focus on compound movements and limit sessions to 5-7 exercises. Quality over quantity.

See Also: Upper/Lower Split, Compound Exercises

PPL (Push/Pull/Legs)

Definition: PPL divides training into three workout types: Push (chest, shoulders, triceps), Pull (back, biceps), and Legs (quads, hamstrings, glutes, calves). Typically run 6 days per week as Push/Pull/Legs/Push/Pull/Legs/Rest, though 3-day versions exist.

Why It Matters: PPL allows high volume for each muscle group while maintaining optimal frequency (2x per week per muscle). It's one of the most popular intermediate-advanced splits because it balances volume, frequency, and recovery exceptionally well. Each workout focuses on synergistic muscle groups that work together in natural movement patterns.

How to Use It: Structure each workout around 4-6 exercises. Push day emphasizes pressing movements (bench, overhead press, dips, lateral raises, tricep work). Pull day focuses on rows, pull-ups, rear delts, and biceps. Leg day includes squats, lunges, leg press, hamstring curls, and calf work. Run the cycle twice weekly.

Weekly Structure Example:

• Day 1 - Push: Bench Press, Overhead Press, Incline DB Press, Lateral Raises, Tricep Extensions
• Day 2 - Pull: Deadlift, Pull-Ups, Barbell Row, Face Pulls, Bicep Curls
• Day 3 - Legs: Squat, Romanian Deadlift, Leg Press, Leg Curls, Calf Raises
• Day 4: Repeat Push (with some exercise variations)
• Day 5: Repeat Pull (with some exercise variations)
• Day 6: Repeat Legs (with some exercise variations)
• Day 7: Rest

Who It's For: Intermediate lifters (6+ months experience) who can commit to 5-6 training days per week and want to maximize muscle growth.

Pros: Optimal frequency, high volume per muscle, shorter workouts (45-60 min), less overlap/fatigue between days

Cons: Requires 6 days per week commitment, can be draining, not ideal for pure strength focus

Common Mistake: Turning every workout into a marathon. Each session should be 45-75 minutes. If you're in the gym for 2 hours doing PPL, you're doing way too much volume or resting too long.

See Also: Upper/Lower Split, Bro Split, Volume

Upper/Lower Split

Definition: An upper/lower split alternates between upper-body focused workouts (chest, back, shoulders, arms) and lower-body focused workouts (quads, hamstrings, glutes, calves). Typically performed 4 days per week: Upper/Lower/Rest/Upper/Lower/Rest/Rest.

Why It Matters: Upper/lower is the sweet spot for many people—more sustainable than 6-day PPL but more volume per muscle than full-body. It allows you to train each muscle group twice per week with adequate recovery, and the 4-day schedule fits well for people with jobs, families, and other commitments.

How to Use It: Each upper day should include horizontal pressing (bench), horizontal pulling (rows), vertical pressing (overhead press), vertical pulling (pull-ups), and arms. Each lower day should include knee-dominant movement (squat), hip-dominant movement (deadlift/RDL), unilateral work (lunges/split squats), and posterior chain accessories.

Weekly Structure Example:

• Monday - Upper A: Bench Press, Barbell Row, Overhead Press, Pull-Ups, Curls, Triceps
• Tuesday - Lower A: Back Squat, Romanian Deadlift, Leg Press, Leg Curls, Calf Raises
• Wednesday: Rest or LISS cardio
• Thursday - Upper B: Incline DB Press, Cable Row, DB Shoulder Press, Lat Pulldown, Hammer Curls, Dips
• Friday - Lower B: Front Squat, Deadlift, Bulgarian Split Squat, Leg Extensions, Seated Calf Raises
• Weekend: Rest/active recovery

Who It's For: Intermediate lifters who want balanced progress, can train 4 days weekly, and value having 3 rest days.

Pros: Balanced frequency, manageable weekly commitment, good for strength and size, adequate recovery

Cons: Upper-body workouts can be long, less specialization than PPL, may need more lower volume than some prefer

Common Mistake: Neglecting one end of the split. Many people love upper days and phone in lower days, or vice versa. Both halves need equal effort and focus for balanced development.

See Also: Full-Body Split, PPL

Bro Split

Definition: A bro split dedicates each training day to one main muscle group: Chest Day, Back Day, Leg Day, Shoulder Day, Arm Day. Each muscle is trained once per week with high volume.

Why It Matters: The bro split was the golden era bodybuilding standard and still has merit for advanced lifters who can generate enough stimulus in one session to last a full week. It allows enormous volume per muscle per session and creates the satisfying pump that many bodybuilders chase.

How to Use It: Dedicate 60-90 minutes to absolutely destroying one muscle group with 15-25 total sets. Example: Chest Day might include flat bench, incline press, decline press, dumbbell flyes, cable flyes, and dips. Then you don't train chest again for 7 days while it recovers and grows.

Weekly Structure Example:

• Monday: Chest (all pressing angles, flyes, cable work)
• Tuesday: Back (deadlifts, rows, pull-ups, pulldowns)
• Wednesday: Legs (squats, leg press, extensions, curls, calves)
• Thursday: Shoulders (overhead press, lateral raises, front raises, rear delts)
• Friday: Arms (biceps and triceps)
• Weekend: Rest

Who It's For: Advanced lifters (2+ years experience) who respond well to high volume and lower frequency, or those who specifically enjoy training one muscle group at a time.

Pros: Huge focus per muscle, great pumps, can specialize on weak points, mentally simpler (just crush one thing)

Cons: Low frequency (each muscle only 1x per week), easy to miss workouts and under-train muscles, not optimal for beginners or natural lifters, higher injury risk from excessive volume in one session

Common Mistake: Using a bro split as a beginner. When you're new, you need more frequent practice with movement patterns (2-3x per week minimum). Bro splits work for advanced lifters who've already built a foundation. Also, actually taking arm day seriously—many people coast through it.

See Also: PPL, Volume, Hypertrophy Training

Major Exercises: Form, Cues & Common Mistakes

Barbell Back Squat

Definition: A compound lower-body exercise where you place a loaded barbell across your upper back (traps for high bar, or rear delts for low bar) and squat down until your hip crease drops below your knee, then stand back up by driving through your feet.

Primary Muscles: Quadriceps, glutes, hamstrings, erector spinae, core

Why It Matters: The squat is called the "king of exercises" for good reason—it builds total-body strength, develops leg mass more effectively than any other movement, and teaches you to brace and stabilize under heavy loads. It's also highly functional, improving your ability to stand up, sit down, jump, and run in daily life.

Form Essentials:

• Bar Position: High bar rests on your traps (more upright torso); low bar rests on rear delts (more forward lean). Neither is "wrong"—choose based on comfort and goals.
• Stance: Feet shoulder-width to slightly wider, toes turned out 15-30 degrees. Experiment to find what feels powerful for you.
• The Descent: Take a big breath into your belly, brace your core hard (like someone's about to punch you), unlock your hips and knees together, push knees out to track over toes, keep chest proud, maintain neutral spine. Think "sitting back between your legs."
• Depth: Hip crease below top of knee is "parallel." Going deeper (ass to grass) is fine if you have the mobility and it doesn't cause pain, but parallel is sufficient for most goals.
• The Drive: Push through your whole foot (not toes), squeeze glutes at the top, maintain core brace throughout, don't hyperextend at top.

Common Mistakes:

• Knees caving inward: This is called valgus collapse and it stresses your knee ligaments. Actively push your knees OUT during the entire movement. Strengthen glutes with lateral band work and hip thrusts.
• Weight shifting to toes: Should feel pressure through mid-foot and heels, not toes. Cue: "Spread the floor apart with your feet." You might need to sit back more at the start.
• Chest collapsing forward: Keep "proud chest" throughout. If your chest dumps forward, your lower back compensates, which can cause injury. Work on thoracic extension mobility.
• No depth: Film yourself from the side. You probably aren't going as deep as you think. Use box squats (squat down to touch a box) to build confidence at proper depth.
• Bouncing at the bottom: This uses the stretch reflex instead of muscular strength and increases injury risk. Control the descent and pause briefly at the bottom.

Programming Tips: For strength: 3-6 reps with 2-4 min rest, focusing on increasing weight over time. For muscle size: 6-12 reps with 90-120s rest. Beginners should start with goblet squats (holding a dumbbell at chest) to learn the pattern before loading a barbell.

See Also: Front Squat, Deadlift, Progressive Overload

Conventional Deadlift

Definition: A hip-hinge movement where you lift a loaded barbell from the floor to a standing position by extending your hips and knees. The bar travels in a straight vertical line close to your body throughout the movement.

Primary Muscles: Erector spinae, glutes, hamstrings, lats, traps, forearms/grip

Why It Matters: The deadlift is the ultimate test of total-body strength. It builds a strong posterior chain (back side of your body), develops incredible grip strength, and teaches proper hip hinge mechanics that carry over to daily activities like picking things up off the ground safely.

Form Essentials:

• Setup: Bar over mid-foot (not toes—you should be able to see laces). Feet hip-width apart, toes forward or slightly out. Grip just outside legs.
• Starting Position: Hinge at hips to grip bar, then lower hips until shins touch bar. Pull shoulder blades back ("squeeze oranges in armpits"), chest up, neutral spine—no rounding or excessive arching. Create tension before the pull: "Bend the bar" by externally rotating hands; pull slack out of bar.
• The Pull: Big breath, brace core hard, push floor away with legs (don't think "pull with back"), keep bar against shins and thighs, extend hips and knees together, stand fully upright by squeezing glutes at top.
• The Descent: Push hips back first, then bend knees once bar clears them. Control it down—don't drop it unless you're in a dedicated lifting gym.

Common Mistakes:

• Bar too far from body: Bar should drag your shins and thighs. If it's out away from you, you're creating a longer lever arm and putting excessive strain on your lower back.
• Rounding lower back: Spinal flexion under load is how backs get injured. Film your setup from the side. If your lower back rounds, either reduce weight or work on hip mobility and core bracing.
• Hitching/ramping: Multiple pulls or bending the knees multiple times during the ascent means the weight is too heavy. It should be one smooth motion: setup, pull, stand, done.
• Yanking the bar: Creating tension before you pull is crucial. Slowly take up the slack until you feel the weight, THEN initiate the pull. Yanking risks bicep tears and causes the bar to drift away from your body.

Programming Tips: For strength: 1-6 reps with 3-5 min rest. For size: 6-10 reps with 2-3 min rest. Deadlifts are neurologically demanding—don't do them before squats or you'll be too fatigued. Many programs only deadlift once per week for this reason.

See Also: Romanian Deadlift, Squat, Compound Movements

Barbell Bench Press

Definition: A compound upper-body pressing movement where you lie on a flat bench and lower a barbell to your chest, then press it back up to arms' length. The primary horizontal pushing exercise for building chest, shoulders, and triceps.

Primary Muscles: Pectoralis major (chest), anterior deltoids (front shoulders), triceps

Why It Matters: The bench press is the most popular upper-body exercise in the gym and for good reason—it's the best movement for building a thick, strong chest and developing pressing strength. It's also one of the three powerlifting competition lifts.

Form Essentials:

• Setup: Lie on bench with eyes directly under the bar. Feet flat on floor (or elevated on plates if short). Grip bar slightly wider than shoulder-width—forearms should be vertical at bottom position.
• Create Tension: Squeeze shoulder blades together and down (retract and depress), creating a slight arch in your upper back. This arch is natural and protects shoulders. Maintain this position throughout—don't let shoulders roll forward.
• The Descent: Unrack bar (with spotter ideally), position over mid-chest. Take a breath, brace core, lower bar under control to touch your chest around nipple line. Elbows should be 45-75 degrees from body, not flared at 90 degrees.
• The Press: Drive bar up and slightly back toward face, following a J-curve path. Squeeze chest at top. Don't fully lock out or relax—maintain tension throughout the set.

Common Mistakes:

• Flaring elbows too wide: Elbows pointing straight out (90-degree angle) puts excessive stress on shoulder joints. Keep elbows tucked at 45-75 degrees—this is stronger and safer.
• Bouncing off chest: The bar should touch your chest controlled, not crash into your sternum. Bouncing uses momentum instead of muscle and can crack ribs.
• Lifting butt off bench: Your butt should stay planted. If it lifts, the weight is too heavy or your arch is too extreme. Reset and use a weight you can control.
• No spotter on heavy sets: The bench press can pin you. On heavy sets (RPE 9-10), always have a spotter, or use a power rack with safety bars set just below chest height.

Programming Tips: For strength: 3-6 reps with 3-4 min rest. For size: 6-12 reps with 90-120s rest. Bench 1-2x per week. Include other chest angles (incline, decline) and variations (dumbbell, close-grip) for complete development.

See Also: Overhead Press, Compound Movements

Equipment & Gym Gear

Barbell

Definition: A barbell is a metal bar (usually 7 feet long) designed to hold weight plates. A standard men's Olympic barbell weighs 45 lbs (20 kg); women's bars are typically 35 lbs (15 kg) and slightly shorter. Specialty bars (safety squat bar, trap bar, Swiss bar) vary in weight and function.

Why It Matters: Barbells allow you to load exercises bilaterally and progressively. They're the foundation of powerlifting and strength training because you can load them heavier than dumbbells and they force both sides of your body to work together.

Plate Math Quick Reference (in pounds):

• Empty bar: 45 lbs
• +2×45 lb plates = 135 lbs (most common starting point)
• +2×25 lb plates = 185 lbs
• +2×10 lb plates = 205 lbs
• +2×5 lb plates = 215 lbs
• +2×2.5 lb plates = 220 lbs

Common Mistake: Not knowing what the bar weighs and miscalculating your lifts. Always count the bar weight! If you're squatting two 45 lb plates per side, that's 225 lbs total (45 + 180), not 180 lbs.

See Also: Bumper Plates, Collars

Power Rack & Safety Bars

Definition: A power rack (also called a squat rack or cage) is a steel frame with adjustable posts that hold a barbell and safety pins/bars that catch the barbell if you fail a rep. Essential equipment for safe squatting and benching when training alone.

Why It Matters: Safety bars save lives—or at least prevent injuries. They allow you to push yourself on squats and bench press without fear of being crushed if you fail. Set them just below your lowest squat depth or just below your chest for bench press.

How to Use: Adjust safety bars to proper height before each exercise. For squats: just below your depth so you can squat onto them if you fail. For bench press: an inch or two below your chest. Test them before loading heavy weight—squat down and make sure the bar hits the safeties at the right spot.

Common Mistake: Setting safeties too high (limits your range of motion) or too low (they won't catch the bar if you fail). Also, not using safeties at all when training alone—this is how people get injured or trapped under barbells.

See Also: Spotter, Barbell Squat

Warm-Ups, Mobility & Recovery

Proper Warm-Up Structure

Definition: A warm-up is preparatory activity before your working sets designed to increase body temperature, improve range of motion, activate muscles, and prepare your nervous system for heavier loads.

Why It Matters: Proper warm-ups reduce injury risk, improve performance on your working sets, and help you groove proper movement patterns. Jumping straight into heavy weights on cold muscles is asking for strains and poor performance.

How to Structure It:

1. General Warm-Up (5-8 minutes): Easy cardio to raise body temperature—rowing, bike, jump rope, or treadmill at conversational pace
2. Dynamic Mobility (5 minutes): Movement-based stretches for the joints you'll use—leg swings, arm circles, cat-cow, hip circles, thoracic rotations
3. Specific Warm-Up (3-5 sets):Ramp sets for your first exercise using the actual movement:
   • Set 1: Empty bar × 10 reps (just learning the movement)
   • Set 2: 40-50% of working weight × 5-8 reps
   • Set 3: 60-70% of working weight × 3-5 reps
   • Set 4: 80-85% of working weight × 2-3 reps
   • Set 5: First working set at 100%

Example: If you're going to squat 225 lbs for working sets:

• 45 lbs (empty bar) × 10 reps
• 95 lbs × 8 reps
• 135 lbs × 5 reps
• 185 lbs × 3 reps
• 225 lbs × 8 reps (first working set)

Common Mistake: Doing too much during warm-ups and fatiguing yourself before working sets. Warm-up sets should feel easy—you're not trying to work hard yet, just preparing your body. Also, skipping warm-ups entirely because you're "in a rush"—this is penny-wise and pound-foolish.

See Also: Mobility vs. Flexibility, DOMS

DOMS (Delayed Onset Muscle Soreness)

Definition: DOMS is the muscle soreness that appears 24-72 hours after exercise, particularly after new movements or increased training volume. It's caused by microscopic muscle damage and the resulting inflammatory response.

Why It Matters: DOMS is normal and doesn't necessarily indicate a good or bad workout—it just means you did something your body wasn't adapted to. Over time, as you repeat the same movements, DOMS decreases significantly (the "repeated bout effect").

How to Manage It: Light movement and blood flow help recovery more than complete rest. Do easy cardio (walking, swimming, cycling), foam rolling, stretching, and stay hydrated. Massage and NSAIDs (ibuprofen) can help but may slightly blunt muscle growth adaptations if used regularly. Most importantly: don't let DOMS scare you away from training. Train through mild soreness—it'll actually feel better once you warm up.

Common Misconception: "No soreness = bad workout" or "More soreness = more growth." Wrong on both counts. DOMS is not required for muscle growth, and excessive soreness means you overdid volume. You can build muscle while feeling fine. Once you're adapted to a program (after 2-3 weeks), you'll barely get sore even though you're still making progress.

See Also: Recovery, Deload

Gym Nutrition Basics

Protein Requirements for Training

Definition: For muscle building, aim to consume 0.7-1.0 grams of protein per pound of body weight daily (or 1.6-2.2 grams per kilogram). This should be distributed across 4-5 meals with 20-40 grams of protein per meal to optimize muscle protein synthesis.

Why It Matters: Protein provides the amino acids your body needs to repair and build muscle tissue after training. Without adequate protein, you can't recover properly or build muscle regardless of how hard you train. Research shows that higher protein intakes support better body composition, increased satiety, and improved recovery.

How to Hit Your Target: If you weigh 180 lbs, aim for 125-180g protein daily. Structure meals around protein sources: eggs or Greek yogurt for breakfast, chicken or fish for lunch and dinner, with protein shakes or bars as snacks to fill gaps. Timing matters somewhat—having protein within 2 hours post-workout supports recovery, but total daily protein intake matters more than precise timing.

Easy Meal Solutions: For those who find meal prep overwhelming, services like Clean Eatz Kitchen's High Protein Meal Plan deliver balanced meals with 35+ grams of protein per serving. Their Build Your Meal Plan option lets you customize macro targets across 30+ menu options, making it easy to stay consistent without cooking.

Common Mistake: Eating most of your protein in one huge dinner. Your body can only use 30-40g effectively in one sitting for muscle building—the rest gets used for energy or other functions. Spread it out across 4-5 meals.

See Also: Meal Prep Tips for Protein Portions, Carb-Protein Ratios for Recovery

Pre & Post-Workout Nutrition

Pre-Workout (1-3 hours before): Eat a meal with protein (20-30g) and carbohydrates (30-60g) to fuel your session. Good options: oatmeal with protein powder, chicken with rice, or a banana with Greek yogurt. Stay hydrated with 16-20 oz of water.

Post-Workout (within 2 hours): Prioritize protein (20-40g) to kickstart recovery and carbohydrates (30-60g) to replenish glycogen. The classic "anabolic window" is less strict than once believed—focus on total daily nutrition first, but having post-workout nutrition does support recovery and muscle growth.

For Weight Loss: Clean Eatz Kitchen's Weight Loss Meal Plan offers portion-controlled meals (under 500 calories with 20g+ protein) that fit perfectly into a calorie deficit while supporting training. Pair these with strategic meal planning to stay consistent.

Common Mistake: Training fasted regularly when trying to build muscle. While intermittent fasting has benefits for some goals, it makes it harder to fuel intense training and eat enough protein daily. If muscle gain is the priority, eat before training.

Complete A-Z Glossary

A

Accessory Work

Definition: Accessory exercises are smaller, supplementary movements that support your main compound lifts. Examples: bicep curls support pulling movements, tricep extensions support pressing, and leg curls support deadlifts and squats.

Why It Matters: Main lifts build overall strength, but accessories target specific muscles that might be weak links. Strengthening these prevents imbalances and improves your performance on compound movements.

How to Use: Do 2-4 accessory exercises after your main lifts, using lighter weights and higher reps (10-20 per set). Don't go to failure—these should supplement, not destroy you.

See Also: Compound Exercises, Isolation Exercises

ATG (Ass to Grass)

Definition: ATG refers to squatting as deep as physically possible—thighs past parallel, glutes nearly touching heels. Full range of motion squatting.

Why It Matters: Deeper squats recruit more muscle fibers, particularly glutes and hamstrings, and build better mobility. However, depth should be determined by your mobility and structure—not everyone can safely go ATG.

How to Use: If you have the hip, ankle, and knee mobility to squat ATG without butt-wink (lower back rounding), go for it. If not, parallel depth is perfectly adequate for building strength and muscle.

Common Mistake: Forcing ATG depth when you don't have the mobility, causing your lower back to round at the bottom (butt-wink). This puts excessive stress on your lumbar spine. Work on mobility first.

B

BFR (Blood Flow Restriction)

Definition: BFR training involves using specialized cuffs or bands to partially restrict blood flow to working muscles during light-load resistance training. This creates a metabolic stimulus similar to heavy training while using only 20-30% of your 1RM.

Why It Matters: BFR allows muscle growth with lighter weights, making it useful for rehab, training around injuries, or adding extra volume without joint stress.

How to Use: This is an advanced technique requiring proper equipment and knowledge. Don't improvise with random bands—you can damage tissue. If interested, work with a qualified trainer or physical therapist.

Bulking

Definition: Bulking is a planned phase of eating in a calorie surplus (200-500 calories above maintenance) to maximize muscle growth. The trade-off is gaining some body fat along with muscle.

Why It Matters: You can't build significant muscle in a calorie deficit. Bulking provides the energy and nutrients needed for optimal muscle protein synthesis and recovery from heavy training.

How to Use: Track calories, eat 300-500 over maintenance, hit protein targets (0.8-1g per lb), and train hard with progressive overload. Aim to gain 0.5-1 lb per week. Faster weight gain usually means excessive fat accumulation. For convenient high-calorie, high-protein meals, check out high-carb meal options for muscle gain.

Common Mistake: "Dirty bulking"—eating everything in sight and gaining excessive fat. A controlled surplus is much better than gorging yourself. You'll spend months cutting that fat later.

See Also: Cutting, Calorie Surplus

C

Compound Exercises

Definition: Compound movements involve multiple joints and muscle groups working together. The "big" compound lifts are squat, deadlift, bench press, overhead press, and rows. These form the foundation of strength training.

Why It Matters: Compounds give you the most bang for your buck—you build more muscle, burn more calories, and develop functional strength that carries over to daily life. They also allow you to lift heavier weights than isolation exercises.

How to Use: Build your program around 3-5 compound movements per session, performed early in the workout when you're fresh. Do compounds first, accessories second. Progressive overload on compounds should be your primary focus.

See Also: Isolation Exercises, Progressive Overload

Cutting

Definition: Cutting is a fat-loss phase where you eat in a calorie deficit (300-500 calories below maintenance) while training to preserve muscle mass. The goal is reducing body fat while keeping hard-earned muscle.

Why It Matters: After a bulking phase, cutting reveals the muscle you built. Done properly, you'll lose mostly fat and maintain strength. Done poorly (excessive deficit, low protein, no strength training), you'll lose muscle too.

How to Use: Create a 300-500 calorie deficit, maintain high protein (0.8-1g per lb or higher), keep training with weights to signal your body to keep muscle, aim for 0.5-1 lb fat loss per week. For convenient calorie-controlled meals, Clean Eatz Kitchen's Weight Loss Meal Plan provides macro-balanced meals under 500 calories.

Common Mistake: Cutting calories too hard (more than 25% deficit) and losing muscle along with fat. Slow and steady wins—aim for 0.5-1 lb loss per week maximum.

See Also: Bulking, Protein Requirements

Circuit Training

Definition: A circuit is a series of exercises performed back-to-back with minimal rest, then repeated for multiple rounds. Example: push-ups, squats, rows, planks—rest 60 seconds, repeat 3-5 times.

Why It Matters: Circuits are time-efficient and build both strength and conditioning. They're great for fat loss, improving work capacity, and when you're short on time.

How to Use: Choose 4-6 exercises hitting different muscle groups, perform 8-15 reps each, move directly to the next exercise, rest 60-90 seconds between rounds, repeat 3-5 rounds. Don't go too heavy—use weights you can control for 10-15 reps.

See Also: EMOM, AMRAP

D

Drop Set

Definition: A drop set extends a set beyond failure by immediately reducing the weight and continuing for more reps. Example: bicep curls with 30 lbs to failure, drop to 20 lbs immediately and continue to failure, drop to 15 lbs and finish.

Why It Matters: Drop sets increase time under tension and metabolic stress, both of which stimulate muscle growth. They're great for pushing past plateaus or adding intensity when you can't add more weight.

How to Use: Use on the last set of an exercise, 1-2 times per session maximum. Drop weight by 20-30% and immediately continue with no rest. Typically do 2-3 drops. Best with machines or dumbbells where weight changes are quick.

Common Mistake: Doing drop sets on every exercise. They're fatiguing and create a lot of muscle damage. Use sparingly as an intensity technique, not a daily habit.

See Also: Rest-Pause, Training to Failure

E

Eccentric (Negative)

Definition: The eccentric phase is the lowering or lengthening portion of a movement—lowering the bar during a squat, lowering the weight during a bicep curl, or lowering your body during a pull-up.

Why It Matters: The eccentric portion creates the most muscle damage (in a good way), which is a primary stimulus for muscle growth. You're also 20-40% stronger eccentrically than concentrically, meaning you can control more weight on the way down.

How to Use: Control the eccentric for 2-3 seconds on most exercises. Don't let gravity do the work—actively resist the weight as it lowers. On some exercises, you can emphasize eccentrics by using heavier weights you can only lower (with spotter assistance on the lift).

See Also: Concentric, Tempo

EPOC (Afterburn Effect)

Definition: EPOC (Excess Post-Exercise Oxygen Consumption) is the increased calorie burn that continues after exercise as your body returns to baseline. Often called the "afterburn effect."

Why It Matters: High-intensity training (HIIT, heavy lifting) creates more EPOC than low-intensity exercise. This means you burn extra calories for hours after your workout ends.

How to Use: Don't overhype it—EPOC accounts for 6-15% of total calories burned during exercise. It's a bonus, not a primary fat-loss strategy. Focus on total daily activity and diet.

See Also: HIIT

F

Training to Failure

Definition: Failure is the point where you can't complete another rep with proper form, no matter how hard you try. True muscular failure, not just "this is uncomfortable."

Why It Matters: Training close to failure (1-2 reps away) is necessary for muscle growth because it ensures you've recruited all available muscle fibers. However, constantly going to absolute failure (0 RIR) creates excessive fatigue and impairs recovery.

How to Use: Most sets should stop 1-3 reps before failure (RPE 7-9). Reserve true failure for the last set of isolation exercises (bicep curls, leg extensions) where there's less injury risk. Never go to failure on heavy compounds (squat, deadlift) without safety equipment—form breaks down and injury risk spikes.

Common Mistake: Thinking every set must go to failure. This burns you out quickly and doesn't produce better results than stopping 1-2 reps short. Smart training beats hard training.

See Also: RPE, RIR

Functional Training

Definition: Functional training emphasizes movements that improve your ability to perform daily activities—picking things up (hinges), carrying groceries (loaded carries), standing from a chair (squats), pushing open doors (presses).

Why It Matters: While all strength training is somewhat functional, prioritizing movement patterns over isolated muscles builds strength that carries over to real life and reduces injury risk.

How to Use: Focus your program on the fundamental human movement patterns: squat, hinge, push, pull, carry, and rotate. These are inherently functional. Bosu ball single-leg bicep curls? Not so much.

See Also: Compound Exercises

G

Giant Set

Definition: A giant set involves performing three or more exercises consecutively with no rest between them. Similar to a superset but with more exercises.

Why It Matters: Giant sets save time and build conditioning while allowing significant volume. They work best with different muscle groups or movement patterns so fatigue doesn't limit performance.

How to Use: Example giant set: squats, push-ups, rows, planks—perform all four back-to-back, then rest 2-3 minutes and repeat. Use manageable weights since fatigue accumulates quickly.

See Also: Superset, Circuit Training

H

Hypertrophy Training

Definition: Hypertrophy refers to muscle growth—increasing the size of muscle fibers. Hypertrophy training uses moderate loads (60-85% 1RM), moderate reps (6-15), and moderate rest (60-120 seconds) to maximize muscle size.

Why It Matters: If your goal is bigger muscles (aesthetics, bodybuilding), hypertrophy-focused training produces better results than pure strength training (low reps, heavy weight) or endurance training (light weight, high reps).

How to Use: Structure most of your training in the 6-15 rep range, taking sets to RPE 7-9 (1-3 RIR). Rest 60-120 seconds between sets. Total volume (sets × reps × load) is the primary driver—aim for 10-20 hard sets per muscle group per week.

See Also: Strength Training, Volume

Hip Hinge

Definition: The hip hinge is a fundamental movement pattern where you bend at the hips (not the spine) while keeping a neutral back. The primary movement in deadlifts, RDLs, good mornings, and kettlebell swings.

Why It Matters: Learning to hinge properly protects your lower back and teaches you how to lift things safely in daily life. Most people default to bending their spine instead of their hips, which leads to back injuries.

How to Use: Practice: Stand with feet hip-width, place hands on hips, push hips straight back while keeping shins vertical and chest up. Your torso will lean forward naturally. Feel the stretch in your hamstrings, not your lower back.

Common Mistake: Squatting instead of hinging—your knees should barely move forward, and your shins should stay mostly vertical. This is a hip-dominant movement, not knee-dominant.

See Also: Deadlift, Romanian Deadlift

I

Isolation Exercises

Definition: Isolation exercises target a single muscle group through movement at one joint. Examples: bicep curls (elbow only), leg extensions (knee only), lateral raises (shoulder only).

Why It Matters: Isolations allow you to target specific muscles that might lag behind, add extra volume without systemic fatigue, and work around injuries. They're the "detail work" after you've done your compound lifts.

How to Use: Do isolations after compounds, using lighter weights and higher reps (10-20). Perfect for getting a pump, building mind-muscle connection, and addressing weak points.

See Also: Compound Exercises, Accessory Work

Isometric Hold

Definition: Isometric contractions involve generating muscle tension without movement—holding a position. Examples: planks, wall sits, paused squats at the bottom, or holding the top of a pull-up.

Why It Matters: Isometrics build time under tension, teach you to maintain position under load, and strengthen specific ranges of motion. They're also useful for building stability and working around joint pain.

How to Use: Add pauses during lifts (2-3 second pause at the bottom of squats), or include dedicated isometric holds (30-60 second planks). Can be used as finishers or between sets.

See Also: Tempo, Time Under Tension

J

Junk Volume

Definition: Junk volume refers to extra sets or reps that don't contribute to progress—they're too easy to stimulate adaptation or so excessive they impair recovery. Wasted effort.

Why It Matters: More isn't always better. If sets aren't challenging enough (RPE 5-6) or if you've done so much volume that you can't recover, those sets don't build muscle—they just waste time and energy.

How to Avoid It: Track your efforts using RPE/RIR. If a set doesn't reach at least RPE 7 (3 RIR), add weight next time or don't count it toward your volume. Also, if adding more sets stops improving results, you've crossed into junk volume territory.

See Also: Volume, RPE

L

Lunge Variations

Definition: Lunges are single-leg exercises where you step forward, backward, or laterally and lower your hips until both knees bend to approximately 90 degrees, then return to standing.

Why It Matters: Lunges build single-leg strength, improve balance, address left-right imbalances, and work your legs through a full range of motion. They're also highly functional—mimicking walking, climbing stairs, and running mechanics.

Variations:

• Forward Lunge: Step forward, lower down, push back to start
• Reverse Lunge: Step backward (easier on knees), lower down, return
• Walking Lunge: Step forward and continue alternating steps forward
• Bulgarian Split Squat: Rear foot elevated on bench, front leg does the work

Common Mistake: Front knee caving inward or traveling too far past toes. Keep knee tracking over second toe, and don't let it collapse inward.

See Also: Squat Variations

M

Mind-Muscle Connection

Definition: Mind-muscle connection is the practice of consciously focusing on the target muscle during a movement, mentally "feeling" it contract and stretch rather than just moving weight from point A to point B.

Why It Matters: Research suggests that focusing internally on muscle contraction (versus focusing externally on moving the weight) can increase muscle activation and growth, particularly in isolation exercises.

How to Use: During sets, visualize the target muscle contracting. For bicep curls, think "squeeze my bicep" not "lift this weight." Slow down, reduce weight if needed, and prioritize feeling the muscle work. Use mind-muscle connection most on isolation moves, less on heavy compounds.

See Also: Isolation Exercises

Mobility vs. Flexibility

Definition: Mobility is active control through a range of motion—you can move into and stabilize a position with strength. Flexibility is passive range of motion—you can stretch into a position but may not have strength/control there.

Why It Matters: Mobility is more functional than just flexibility. You need both range of motion AND strength/control through that range. Being flexible but weak is injury-prone; being strong but immobile limits performance.

How to Improve Both: Flexibility: static stretching, holding positions for 30-60 seconds. Mobility: dynamic movements, loaded stretches, movement prep, strength training through full range of motion.

See Also: Warm-Up

N

Natty (Natural)

Definition: Natty (short for natural) means someone who trains without using performance-enhancing drugs like anabolic steroids, SARMs, or growth hormone. A natural lifter relies only on training, nutrition, and legal supplements.

Why It Matters: It's important to set realistic expectations. Natural lifters progress more slowly than enhanced lifters. Comparing yourself to someone on steroids will only lead to frustration. Focus on your own progress.

Realistic Natural Expectations: As a natural lifter, expect to gain 15-25 lbs of muscle in your first year, 10-15 lbs in year two, 5-10 lbs in year three, and 2-5 lbs per year after that. Progress slows as you advance.

See Also: Progressive Overload

O

Olympic Lifts

Definition: The Olympic lifts are the snatch and clean & jerk—highly technical, explosive movements where you lift a barbell from floor to overhead in one or two motions. Used in Olympic weightlifting competition and athletic training.

Why It Matters: Olympic lifts develop explosive power, speed, coordination, and total-body strength. They're staples in athletic training programs but require significant coaching to learn safely.

How to Learn: Don't teach yourself Olympic lifts from YouTube. Find a qualified Olympic lifting coach or CrossFit gym with experienced coaches. These are technical movements that can cause injury if performed incorrectly.

See Also: Power Training

Overtraining / Overreaching

Definition: Overreaching is short-term fatigue from a hard training block (1-2 weeks)—normal and recoverable with a deload. Overtraining is prolonged under-recovery leading to decreased performance, chronic fatigue, disrupted sleep, mood changes, and increased injury risk lasting weeks to months.

Why It Matters: True overtraining is rare, but overreaching is common and manageable. The key is recognizing when you've pushed too hard and backing off before it becomes chronic.

Warning Signs: Persistent fatigue, declining performance despite adequate effort, nagging aches and pains, poor sleep, irritability, elevated resting heart rate, loss of motivation. If these persist for more than 2 weeks, reduce training volume significantly.

Prevention: Use deload weeks every 4-8 weeks, get adequate sleep (7-9 hours), manage life stress, and eat enough to support training.

See Also: Deload, Recovery

P

Periodization

Definition: Periodization is the systematic planning of training into distinct phases with different focuses: base building, strength development, peak performance, and recovery/deload. Each phase builds on the previous one.

Why It Matters: You can't push maximum intensity year-round without burning out. Periodization allows you to peak at the right times, prevents plateaus, and manages fatigue strategically.

Basic Structure:

• Base Phase (4-8 weeks): Higher volume, moderate intensity, building work capacity
• Strength Phase (4-6 weeks): Lower volume, higher intensity, building maximum strength
• Peak Phase (2-4 weeks): Low volume, max intensity, testing or competing
• Deload/Recovery (1 week): Reduced volume and intensity to recover fully

See Also: Progressive Overload, Deload

Power Training

Definition: Power is the ability to generate maximum force quickly (force × velocity). Power training uses explosive movements with submaximal loads: Olympic lifts, jumps, medicine ball throws, and speed work.

Why It Matters: Athletes need power for sprinting, jumping, throwing, and changing direction. Even non-athletes benefit from maintaining power output as they age—it declines faster than strength.

How to Train It: Use 40-60% of your 1RM and move it as fast as possible with perfect form. Exercises: box jumps, med ball slams, power cleans, jump squats. Rest fully (2-3 minutes) between sets—power training requires a fresh nervous system.

See Also: Strength Training, Olympic Lifts

PR / PB (Personal Record / Personal Best)

Definition: Your PR is the most weight you've lifted for a given exercise and rep range, or your best performance in a workout or conditioning test.

Why It Matters: PRs are concrete evidence of progress. They're motivating benchmarks and indicate that your training is working. Hitting PRs regularly (every few weeks to months) means you're progressively overloading effectively.

Types of PRs:

• Weight PR: Squatted 315 lbs for the first time
• Rep PR: Did 10 pull-ups when your previous best was 8
• Volume PR: Completed 5 sets instead of 4 at the same weight
• Conditioning PR: Faster time on a workout or distance

Common Mistake: Chasing PRs every workout. Progress happens in waves—some sessions you'll PR, others you'll maintain, and occasionally you'll have off days. Trying to PR every time leads to form breakdown and injury.

See Also: Progressive Overload, 1RM

R

Rest-Pause Sets

Definition: Rest-pause extends a set beyond initial failure by taking brief rests (10-20 seconds) and continuing for more reps. Example: leg press to failure at 15 reps, rest 15 seconds, squeeze out 3 more reps, rest 15 seconds, get 2 final reps.

Why It Matters: Similar to drop sets, rest-pause increases time under tension and metabolic stress without changing weight. It's an intensity technique that can break plateaus.

How to Use: Use on last set only, 1-2 exercises per workout. Take set to failure, rest 10-20 seconds (count breaths), perform more reps, repeat 1-2 times. Best on machines or safer exercises where form is controlled.

Common Mistake: Using rest-pause on heavy compound lifts like squats—it's too fatiguing and increases injury risk. Save it for isolation moves or machine exercises.

See Also: Drop Sets, Training to Failure

Romanian Deadlift (RDL)

Definition: The RDL is a hip-hinge movement that emphasizes the eccentric portion and targets the hamstrings and glutes. Unlike conventional deadlifts, the bar doesn't touch the ground—you lower it to mid-shin and return to standing.

Primary Muscles: Hamstrings, glutes, erector spinae, lats (stabilization)

Why It Matters: RDLs build strong, resilient hamstrings and teach proper hip hinge mechanics with less technical demand than conventional deadlifts. They're excellent for athletes and essential for balanced leg development.

Form Essentials:

• Start standing with bar at hip level (from rack or after deadlifting it up)
• Slight knee bend (20-30 degrees) that stays constant throughout
• Push hips straight back, keeping bar close to legs
• Lower until you feel hamstrings stretch (typically mid-shin), maintain neutral spine
• Drive hips forward to stand, squeezing glutes at top

Common Mistake: Bending knees too much (turns it into a squat) or rounding lower back. Keep knees soft but stationary, hinge from hips, and maintain that neutral spine position.

See Also: Conventional Deadlift, Hip Hinge

RM (Rep Max) & 1RM

Definition: RM stands for "rep max"—the maximum weight you can lift for a specified number of reps with good form. 1RM is the maximum weight you can lift for one rep, 5RM is the max for five reps, etc.

Why It Matters: Rep maxes help you calculate appropriate training loads. Most programs prescribe weight as a percentage of your 1RM: "work at 75% of 1RM for 5 sets of 5."

How to Test: For 1RM testing: warm up thoroughly, take jumps of 5-10% until you find a weight you can only lift once with good form. Rest 3-5 minutes between attempts. Test 1RMs infrequently (every 3-6 months) as they're neurologically demanding. For training purposes, estimate 1RM from a 3-5RM test instead—it's safer and almost as accurate.

Approximate Percentages:

• 1RM = 100%
• 3RM ≈ 90%
• 5RM ≈ 85%
• 8RM ≈ 80%
• 10RM ≈ 75%

See Also: PR (Personal Record)

S

SAID Principle

Definition: SAID stands for Specific Adaptation to Imposed Demands. In simple terms: your body adapts specifically to whatever stress you place on it. Train for strength, you get stronger. Train for endurance, you get more endurance.

Why It Matters: This principle explains why runners aren't necessarily strong and powerlifters aren't necessarily good at marathons. Your training must match your goals. If you want to get better at squats, you need to squat—curls won't do it.

Application: Design your training around your specific goals. Want to build muscle? Focus on hypertrophy training. Want to improve your 5K time? Run more. There's carry-over between similar activities, but specificity is king.

See Also: Progressive Overload

Spotter / Spotting

Definition: A spotter is someone who assists you during an exercise (usually bench press or squat) by helping you complete a rep if you can't finish it alone, or by being ready to help if needed for safety.

Why It Matters: Spotters allow you to train closer to failure safely, prevent injuries from failed reps, and provide confidence to push hard on heavy sets.

How to Ask: Make eye contact with someone between their sets, not mid-set. Say clearly: "Can you spot me for X reps on bench?" Communicate: "Help me if I get stuck" or "Only touch the bar if I'm stuck for more than 3 seconds." Thank them afterward.

How to Spot: Stand ready but don't touch the bar unless needed. Watch the lifter's cues. If they ask for a "liftoff," help them unrack smoothly. Only assist with the minimum force needed—let them do the work. For squat spotting, position yourself behind them with hands ready near their chest/armpits.

Common Mistake: Over-helping or touching the bar too early. Let the lifter grind a bit—they're stronger than you think. Only assist when movement actually stops or form breaks down badly.

See Also: Bench Press, Power Rack & Safeties

Strength Training

Definition: Strength training focuses on increasing your maximum force production—your 1RM. It typically uses heavy loads (85-95% 1RM), low reps (1-6), long rest periods (3-5 minutes), and compound movements.

Why It Matters: Strength is the foundation of all other physical qualities. Getting stronger allows you to lift heavier weights during hypertrophy training, improves power output, makes daily tasks easier, and builds denser bones and connective tissue.

How to Program It: Focus on the "big" lifts: squat, deadlift, bench press, overhead press. Use 85-95% of 1RM for 1-6 reps per set, 3-6 sets per exercise. Rest 3-5 minutes between sets to allow full neurological recovery. Train each lift 1-3 times per week with at least one heavy session.

See Also: Hypertrophy Training, Power Training, 1RM

Superset

Definition: A superset pairs two exercises performed back-to-back with no rest between them. After completing both exercises, you rest before repeating. Common pairings: push/pull (bench press + rows), agonist/antagonist (biceps + triceps), or upper/lower (squats + pull-ups).

Why It Matters: Supersets save time, increase training density, improve conditioning, and can enhance recovery of the first muscle while training the second (if using agonist/antagonist pairs).

How to Use: Choose exercises that don't interfere with each other. Don't superset squats and deadlifts (both are too taxing). Do superset squats and pull-ups, or bench press and rows. Perform exercise A, immediately perform exercise B, rest 60-120 seconds, repeat.

Common Mistake: Supersetting in a busy gym and tying up multiple pieces of equipment. Be considerate—during peak hours, stick to exercises near each other or use one piece of equipment for both (dumbbell bench + dumbbell rows).

See Also: Giant Set, Circuit Training

T

TUT (Time Under Tension)

Definition: Time under tension is the total duration (in seconds) that your muscles are under load during a set. A set of 10 reps with 3-second eccentric, 1-second concentric = 40 seconds TUT.

Why It Matters: TUT is one of the mechanical factors driving muscle growth. Longer TUT creates more metabolic stress and muscle damage. Generally, 40-70 seconds per set is considered optimal for hypertrophy.

How to Use: Control your tempo (especially the eccentric) to extend TUT. A set of 6 reps with fast, bouncy reps might only be 15 seconds TUT. The same 6 reps with controlled tempo could be 30+ seconds. Quality reps beat quantity.

See Also: Tempo, Eccentric

U

See Upper/Lower Split in Programming section above.

V

Volume (Training Volume)

Definition: Training volume is the total amount of work performed, typically calculated as sets × reps × load. For muscle growth purposes, volume is often simplified to total number of hard sets per muscle group per week.

Why It Matters: Volume is the primary driver of muscle growth (up to a point). Most research suggests 10-20 hard sets per muscle group per week produces optimal hypertrophy for most people. Too little volume = minimal gains. Too much volume = impaired recovery and diminishing returns.

How to Apply: Track weekly volume per muscle group. If you're training chest with bench press (4 sets), incline press (3 sets), and flyes (3 sets), that's 10 sets for chest that week. Gradually increase volume over time (progressive overload), but if adding more sets doesn't improve results, you've hit your maximum recoverable volume.

Common Mistake: Thinking "more is always better." There's an optimal volume range for everyone. Find yours through experimentation—if recovery suffers or performance declines despite adequate rest, reduce volume.

See Also: Progressive Overload, Hypertrophy Training, Junk Volume

W

WOD (Workout of the Day)

Definition: WOD is CrossFit terminology for the daily prescribed workout at a CrossFit gym. These are typically high-intensity metabolic conditioning workouts combining weightlifting, gymnastics, and cardio elements.

Why It Matters: WODs are designed to develop general physical preparedness across multiple domains. They're time-efficient and challenging but require good baseline fitness and technique.

How to Approach: If you're new to CrossFit, use scaled versions (RX = as written, Scaled = modified for your level). Don't sacrifice form for speed—intensity is important but not at the expense of safety.

See Also: AMRAP, EMOM

Z

Zone 2 Cardio

Definition: Zone 2 is low-intensity cardiovascular exercise where you can maintain a conversation comfortably. It corresponds to roughly 60-70% of max heart rate or a "conversational pace" effort level.

Why It Matters: Zone 2 cardio builds aerobic base, improves cardiovascular health, aids recovery from strength training, and burns fat without interfering with muscle growth or strength gains. It's the "secret weapon" for lifters who want conditioning without killing their gains.

How to Use: Perform 20-45 minutes of Zone 2 cardio 2-4 times per week on rest days or after strength training. Activities: walking briskly, easy cycling, easy rowing, light swimming. The "talk test" is your best indicator—if you can speak in full sentences, you're in Zone 2.

Common Mistake: Going too hard and crossing into Zone 3-4. You should feel refreshed after Zone 2, not exhausted. If you can't hold a conversation, slow down.

See Also: LISS, HIIT

4-Week Beginner Program

This full-body program is designed for complete beginners or anyone returning after a long break. Train 3 days per week (Monday/Wednesday/Friday or similar) with at least one rest day between sessions. Focus on learning movements and building base strength. Add 5 lbs to lower body exercises and 2.5 lbs to upper body exercises when you can complete all sets with good form.

Always start with a 10-minute warm-up: 5 minutes easy cardio + 5 minutes dynamic mobility (leg swings, arm circles, hip openers, cat-cow stretches).

Day A:

• Goblet Squat: 3 sets × 8-12 reps (rest 90s)
• Bench Press or Push-Ups: 3 sets × 6-10 reps (rest 90s)
• Cable or Dumbbell Row: 3 sets × 8-12 reps (rest 90s)
• Plank: 3 sets × 30-45 seconds (rest 60s)

Day B:

• Romanian Deadlift: 3 sets × 8-12 reps (rest 90s)
• Overhead Press: 3 sets × 6-10 reps (rest 90s)
• Lat Pulldown or Assisted Pull-Ups: 3 sets × 6-10 reps (rest 90s)
• Side Plank: 3 sets × 20-30 seconds per side (rest 60s)

Day C:

• Dumbbell Split Squat: 3 sets × 8-12 reps per leg (rest 90s)
• Incline Dumbbell Press: 3 sets × 8-12 reps (rest 90s)
• Seated Cable Row: 3 sets × 8-12 reps (rest 90s)
• Farmer Carry: 3 sets × 30-60m (rest 60s)

Optional Cardio: Add 2-3 easy LISS sessions (20-30 minutes walking, biking, or swimming) on rest days, or 1-2 short HIIT sessions (8 rounds of 30 seconds hard / 90 seconds easy) per week.

Nutrition Support: Pair this program with adequate protein intake. If meal prep feels overwhelming, Clean Eatz Kitchen's Build Your Meal Plan lets you choose from 30+ balanced options to support your training goals. Or try the Hall of Fame Meal Plan featuring their most popular recipes—perfect for testing what works for you.

Progress Tracking: Log every workout. Write down: exercise, weight used, sets, reps completed, and RPE. This data is gold—it shows you exactly where to progress next time.

Frequently Asked Questions

What's the best workout split for beginners?

Full-body workouts 2-3 times per week or Upper/Lower splits 3-4 times per week work best for beginners. These allow you to hit each muscle group multiple times weekly while learning proper form and building foundational strength. Focus on compound movements (squat, deadlift, bench, row, overhead press) and add weight gradually. Avoid body-part splits (chest day, arm day, etc.) until you have at least 6-12 months of consistent training experience.

How long should I rest between sets?

Rest periods depend on your goal: For strength training (heavy weight, low reps), rest 2-4 minutes to allow full neurological and muscular recovery. For hypertrophy (muscle growth), rest 60-120 seconds—enough to recover partially but not completely. For conditioning circuits, rest 20-60 seconds to maintain elevated heart rate. Adjust based on how hard the previous set felt using RPE—if you're still breathing hard and couldn't hit your target reps, rest longer.

What does RPE mean and how do I use it?

RPE stands for Rate of Perceived Exertion, a 1-10 scale measuring how hard an exercise feels. RPE 10 means absolute failure (couldn't do another rep), while RPE 7-8 means you have 2-3 reps left in the tank. Most effective training for muscle growth happens at RPE 7-9. After each set, ask yourself: "How many more reps could I have done?" If the answer is 2-3, you nailed RPE 7-8. Log this with your workouts to track effort and progress.

How do I know if I'm progressing in the gym?

Track progressive overload by logging workouts religiously. You're progressing if you can: add weight (squat 185 instead of 180), complete more reps (did 10 reps instead of 8 at same weight), add more sets (4 sets instead of 3), or improve tempo (controlled 3-second eccentrics instead of bouncing). Even small increases (2.5-5 lbs per week on major lifts) indicate progress. Take progress photos and measurements monthly—sometimes visual changes happen when the scale doesn't budge.

Should I do cardio before or after lifting weights?

If strength or muscle growth is your priority, lift weights first when you're fresh, then do cardio after. Doing intense cardio before lifting fatigues your muscles and nervous system, reducing performance on your lifts and limiting strength/muscle gains. Alternatively, do cardio on completely separate days. Keep easy Zone 2 cardio (walking, easy cycling) on rest days to aid recovery without interfering with strength adaptations. Save HIIT for days you're not doing heavy lower body training.

What's the difference between HIIT and LISS cardio?

HIIT (High-Intensity Interval Training) involves short bursts of maximum effort (20-30 seconds) with recovery periods (60-90 seconds), burning more calories in less time (15-25 minutes total) but requiring more recovery. It creates significant fatigue and can interfere with strength training if overused. LISS (Low-Intensity Steady State) is easier-paced cardio (conversational pace) for longer duration (30-60 minutes), easier on the body, great for recovery, and doesn't interfere with muscle building. Use HIIT 1-2x per week for efficiency; use LISS 2-4x per week for active recovery and fat burning without impacting lifting.

How much protein do I need to build muscle?

For muscle building, aim for 0.7-1.0 grams of protein per pound of body weight daily (or 1.6-2.2 grams per kilogram). A 180 lb person should eat 125-180g protein daily. Distribute this across 4-5 meals with 20-40 grams per meal for optimal muscle protein synthesis—your body can only use about 30-40g effectively in one sitting. Timing protein around workouts (within 2 hours pre and post) supports recovery. Research shows that higher protein intakes also increase satiety and preserve muscle during fat loss.

What gym equipment should beginners start with?

Start with these essentials: dumbbells for versatile movements (goblet squats, rows, presses), a barbell for compound lifts (squat, deadlift, bench)—always in a power rack with safety bars, a flat bench for pressing movements, resistance bands for mobility and warm-ups, and basic cable machines for rows and pulldowns. Master bodyweight exercises first (push-ups, bodyweight squats, planks, walking lunges) before adding significant weight. Don't get distracted by specialty equipment—basics build the best foundation.

How do I ask for a spot properly at the gym?

Approach someone between their sets (not mid-set), make eye contact, and politely say: "Excuse me, can you spot me for X reps on bench press?" Be specific about what you need: "Only touch the bar if I get stuck" or "Help me on the last 2 reps." Clarify if you need a liftoff (help unracking). After the set, thank them genuinely—spotting is doing you a favor. Good gym culture means helping each other safely train hard. When spotting others, communicate clearly and only assist with minimum force needed.

What does 'natty' mean in gym culture?

Natty (short for natural) means someone who trains without using performance-enhancing drugs like anabolic steroids, SARMs, growth hormone, or other PEDs. It's used to distinguish natural lifters from those who use chemical enhancement. Natural training requires patience as progress is significantly slower but sustainable long-term. Set realistic expectations: natty lifters gain 15-25 lbs muscle in year one, 10-15 lbs year two, 5-10 lbs year three, then 2-5 lbs annually. Compare yourself only to other natural lifters.

How often should I change my workout routine?

Don't change too frequently—stick with a program for 8-12 weeks minimum to allow progressive overload to work. Constantly changing programs prevents you from tracking progress and getting stronger on movements. Make small adjustments (swapping one exercise variation, changing rep ranges, or adjusting volume) rather than complete overhauls. Progressive overload requires consistency with the same movements to measure improvement. Only change programs when progress genuinely stalls for 3-4 weeks despite proper effort, or when you've completed a planned training block.

What's a deload week and when should I do one?

A deload is a planned recovery week where you intentionally reduce training volume or intensity by 40-50% to allow full recovery from accumulated fatigue. Reduce sets from 4 to 2, or reduce weight to 60-70% of normal working loads. Do one every 4-8 weeks, especially if you feel persistently fatigued (even after rest days), performance plateaus or declines, joints ache chronically, or motivation tanks. Deload weeks feel easy—that's the point. You'll come back stronger after proper recovery. Think of it as "two steps forward, one step back to jump higher."

Your Next Steps: Training + Nutrition Together

Now you've got the vocabulary to navigate any gym confidently. You understand the fundamental concepts, know how to execute major exercises safely, and can design or follow intelligent training programs. But here's the reality that trips up most beginners: training is only half the equation.

You can have the perfect workout program, but without adequate nutrition—especially protein—you won't build muscle or recover properly. That's where most people fall short. Not because they don't know what to eat, but because consistently preparing high-protein, macro-balanced meals is time-consuming and tedious.

That's exactly why Clean Eatz Kitchen exists.

Our meal plans take the guesswork and effort out of eating to support your training:

• High Protein Meal Plan: 35g+ protein per meal with 500+ calories—perfect for muscle building and weight gain. These meals have 2 extra ounces of meat compared to regular portions.
• Weight Loss Meal Plan: Portion-controlled meals under 500 calories with 20g+ protein each—ideal for cutting fat while preserving muscle. Macro-balanced to keep you satisfied in a deficit.
• Build Your Meal Plan: Full customization—choose from 30+ rotating menu options to hit your exact macro targets. Perfect for dialing in specific nutrition needs.

All meals are chef-prepared, flash-frozen for freshness, and ready in under 5 minutes. No subscriptions required. Free shipping on orders $85+. Delivered nationwide.

Training builds the stimulus. Nutrition provides the raw materials. Recovery creates the adaptation. Nail all three, and the results are inevitable. Now you have the knowledge—go use it.

Questions about training or nutrition? Check out our blog for more in-depth guides on meal prep, muscle building, weight loss strategies, and training tips.