Section 1, Lesson 4
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DB: Dumbbell

LSRPE: Last set RPE

PROGRESSIVE OVERLOAD: The gradual increase of stress placed upon the body during exercise training. In training contexts, this generally involves progressively increasing some lifting parameter over time (usually weight or reps)

ROM: Range of motion RPE: Rate of perceived exertion. A measure of how difficult a set was on a 1-10

scale, with 10 meaning muscular failure was achieved. TEMPO: The speed at which the lift occurs. ECCENTRIC: The lowering (“negative”) aspect of the lift

CONCENTRIC: The contracting (“positive”) aspect of the lift EFFORT: How hard you are pushing the set relative to failure. Measured with RPE or %1RM

LOAD: The weight of the external resistance INTENSITY: Effort and load

VOLUME: Total amount of work performed. Usually approximated as sets x reps x load

FREQUENCY: How often you directly train a given muscle per 7 days HYPERTROPHY: The growth of (muscle) tissue

AMRAP: As many reps as possible (with good form). Often performed as a test to determine max strength

PRIMARY EXERCISE: Main heavy compound movements that involve a large muscle mass (For Example: squats, bench presses and deadlifts)

SECONDARY EXERCISE: Compound exercises which involve less muscle mass (For Example: cable rows, lunges, hip thrusts, military presses, pull-ups, etc.)

TERTIARY EXERCISE: Isolation movements involving only one joint and primarily targeting a single muscle – these are usually used to isolate a specific, smaller muscle or to generate metabolic stress

PERIODIZATION: The organization of training over time