AMRAP
Concept"As Many Reps (or Rounds) As Possible" within a fixed time window. Used in conditioning circuits to maximise work density.
Know Your Gym
Equipment, movements, training concepts, muscle groups, and nutrition terms ? defined simply and clearly.
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"As Many Reps (or Rounds) As Possible" within a fixed time window. Used in conditioning circuits to maximise work density.
Anterior core muscles including the rectus abdominis ("six-pack"), internal and external obliques, and deep transverse abdominis. Critical for spinal stability and force transfer.
A long steel bar (typically 7 ft / 20 kg for men’s; 6 ft / 15 kg for women’s) onto which weight plates are loaded. The foundation of the squat, bench press, deadlift, and overhead press.
Heavy, thick ropes anchored to a wall or post. Used for cardiovascular conditioning and upper-body muscular endurance ? waves, slams, and circles are common drills.
Branched-Chain Amino Acids: leucine, isoleucine, and valine. These essential amino acids support muscle protein synthesis and can reduce exercise-induced muscle breakdown.
A horizontal pressing movement lying on a bench with a barbell or dumbbells. Primary mover: pectorals. Secondary: triceps and anterior deltoids. Incline targets the upper chest; decline the lower.
A hip-hinged movement where a loaded bar is pulled toward the torso. Develops thickness across the mid- and upper back, with strong biceps involvement.
Two-headed muscle at the front of the upper arm. Performs elbow flexion and forearm supination. Trained primarily via curling movements.
A deliberate caloric surplus phase designed to maximise muscle growth. A modest surplus of 200?400 kcal/day is considered a “lean bulk,” limiting excess fat gain.
A unilateral squat with the rear foot elevated on a bench. One of the most effective exercises for quad and glute development. Demanding on balance and hip flexor mobility.
A pulley-based station that applies resistance from any angle throughout the full range of motion. Highly versatile ? attachments include ropes, bars, and handles for both compound and isolation work.
Consuming fewer calories than your Total Daily Energy Expenditure (TDEE). The fundamental requirement for fat loss ? no diet strategy overrides this principle.
Consuming more calories than your TDEE. A surplus is a prerequisite for meaningful muscle growth ? the body needs excess energy to build new tissue.
The two muscles at the back of the lower leg that plantarflex the foot. Straight-leg calf raises prioritise the gastrocnemius; bent-knee raises isolate the soleus.
The body’s primary fuel source for high-intensity exercise, stored as glycogen in muscle and liver. Not inherently fattening ? total caloric balance is what determines body composition.
A movement engaging multiple joints and muscle groups simultaneously ? squat, deadlift, bench press, row. More metabolically costly and hormonally stimulating than isolation exercises; should anchor most programs.
A naturally occurring compound stored in muscle as phosphocreatine. Supplementation (3?5 g/day of creatine monohydrate) increases the pool available for rapid ATP regeneration, improving strength, power, and high-intensity performance. One of the most researched and proven supplements.
A caloric deficit phase focused on fat loss while maximising muscle retention. Typically follows a period of bulking. Requires sufficient protein intake and maintained training intensity.
A foundational hip-hinge movement lifting a loaded barbell from the floor. Works virtually every muscle from the feet to the traps with emphasis on the posterior chain (glutes, hamstrings, erectors). Arguably the most complete strength exercise.
A planned period (typically one week) of reduced training volume or intensity to allow full systemic recovery and prevent overtraining. Usually scheduled every 4?8 weeks of hard training.
Three-headed shoulder muscle: anterior (front), lateral (side), and posterior (rear). Together they govern nearly all shoulder movements. Often trained with presses (front), lateral raises (side), and face pulls / reverse flies (rear).
An upper-body pressing movement on parallel bars. Torso forward and elbows flared out = more chest emphasis. Torso upright and elbows close = more triceps emphasis. Can be loaded with a weight belt.
Performing a set to (or near) failure, then immediately reducing the weight by 20?30% and continuing reps without rest. An intensity technique to accumulate extra volume at the end of a working set.
A short hand-held free weight, available in fixed or adjustable loads. Allows each limb to move independently ? promotes symmetry, greater range of motion, and improved stabiliser recruitment compared to barbells.
"Every Minute On the Minute." A prescribed number of reps is performed at the start of each new minute; remaining time within the minute is rest. Allows controlled fatigue management and high-quality volume.
Minerals ? primarily sodium, potassium, and magnesium ? that regulate fluid balance, muscle contractions, and nerve signalling. Critical to replenish during prolonged or high-sweat training sessions.
A cambered (zig-zag) barbell that places the wrists in a semi-neutral pronated position during curling movements, reducing forearm and wrist strain compared to a straight barbell.
The point at which a rep cannot be completed with proper form under full effort. Training close to or at failure strongly stimulates hypertrophy, but should be managed to avoid excessive fatigue accumulation.
A loaded carry exercise walking a set distance while holding heavy weights at your sides. Simultaneously trains grip strength, upper traps, core stability, and cardiovascular conditioning.
A cylindrical foam tool used for self-myofascial release (SMR). Applied pressure to muscle tissue reduces tightness, improves tissue quality, and can aid recovery. Used pre- and post-workout.
The largest muscle group in the body: gluteus maximus (hip extension / power), gluteus medius (hip abduction / stability), and gluteus minimus (rotation). Fundamental for athletic performance, posture, and lower-back health.
Three muscles at the back of the thigh (biceps femoris, semitendinosus, semimembranosus). Responsible for knee flexion and hip extension. Trained via Romanian deadlifts, leg curls, and Nordic curls.
High-Intensity Interval Training: alternating short bursts of maximum-effort work with brief recovery periods. Effective for cardiovascular conditioning and fat loss in a compressed time window ? but taxing on the nervous system; don’t overuse.
A glute-isolation movement with the upper back on a bench and a barbell across the hips, driving to full hip extension. Provides direct overload to the gluteus maximus through a range of motion squats don’t fully cover.
The increase in muscle cell size (cross-sectional area) driven by mechanical tension, metabolic stress, and muscle damage. Best achieved with progressive overload across a broad rep range (~6?30) with sets taken close to failure.
A bench angled upward (typically 30?45?). Shifts the pressing emphasis toward the clavicular (upper) portion of the pectoralis major. Pairing flat and incline bench work develops a full chest.
A single-joint movement targeting one specific muscle ? e.g., bicep curl, leg extension, lateral raise. Excellent for addressing weak points and accumulating volume after compound work is complete.
A cast-iron or steel weight shaped like a cannonball with an offset handle. Used for ballistic movements (swing, clean, snatch) that build explosive power and conditioning, as well as static goblet squats and carries.
A cable exercise pulling a bar down toward the upper chest, training the latissimus dorsi in a vertical pull pattern. The machine equivalent of a pull-up ? ideal for beginners or for adding volume without additional bodyweight work.
Large, wing-shaped muscles spanning the mid-to-lower back, responsible for shoulder adduction, extension, and internal rotation. The primary muscle behind a wide V-tapered physique. Trained via pull-ups, rows, and pulldowns.
A sled-based machine where you push a weighted platform away with your feet. Targets quads, glutes, and hamstrings without spinal loading. Foot position alters muscle emphasis (high = more glute/hamstring; low = more quad).
A unilateral lower-body movement stepping forward (or reverse) to lower the back knee toward the floor. Targets the quads and glutes, challenges single-leg stability, and helps identify side-to-side strength imbalances.
The three primary nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fats (9 kcal/g). Each serves distinct physiological roles. Tracking macros enables precise nutrition management beyond simply counting calories.
A weighted spherical ball ? available soft (for slams and throws) or hard (for wall ball shots). Used to develop explosive power, rotational strength, and conditioning.
Non-Exercise Activity Thermogenesis ? calories burned through all movement outside of structured exercise: walking, fidgeting, housework, taking the stairs. Can account for 200?600+ kcal/day and is one of the easiest ways to increase total energy expenditure.
A vertical pressing movement performed standing or seated with a barbell or dumbbells, driving the load overhead. Primary movers: deltoids (anterior) and triceps. One of the key upper-body strength standards.
The maximum weight a lifter can move for exactly one complete rep with proper form. Used as a reference point for calculating training percentages (e.g., 75% of 1RM for hypertrophy work).
The chest muscles. Pectoralis major performs horizontal pressing and shoulder adduction across the full chest; pectoralis minor is a smaller stabiliser of the shoulder blade. Trained via presses and fly variations.
The systematic variation of training volume, intensity, and exercise selection over time. Prevents stagnation, reduces overuse injury risk, and allows structured peaking. Forms the backbone of any well-designed long-term program.
The foundational principle of strength and muscle development: consistently increasing the demands placed on the body over time ? via more weight, extra reps, additional sets, or shorter rest periods. Without it, adaptation stalls.
The macronutrient composed of amino acids ? essential for muscle repair, growth, immune function, and satiety. Training individuals typically target 0.7?1 g per pound of body weight per day. Prioritising protein is the single most impactful nutritional habit.
Bodyweight vertical pulling movements on an overhead bar. Pull-up = overhand (pronated) grip, emphasising lats and rear delts. Chin-up = underhand (supinated) grip, adding significant biceps involvement. One of the best upper-body exercises available.
A horizontal bar mounted overhead ? wall-mounted, door-frame, or freestanding ? used for pull-ups, chin-ups, hanging leg raises, and other core and upper-body work. One of the most versatile pieces of kit you can own.
Four muscles at the front of the thigh (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius). The primary knee extensors. Heavily recruited in squats, leg presses, and lunges.
A rep (repetition) is one complete execution of an exercise. A set is a group of consecutive reps performed without rest. "3 sets of 10 reps" (3?10) means 10 reps performed three times with rest between each set.
Elastic bands providing variable resistance that increases as the band stretches. Used for warm-up drills, muscle activation, rehab, and as a standalone training tool. Highly portable and versatile.
A hip-hinge movement from standing, descending with a slight knee bend and pushing the hips back until a strong hamstring stretch is felt, then driving hips forward to return upright. The primary hamstring-focused variation of the deadlift.
A 1?10 scale rating proximity to failure: RPE 10 = absolute max effort / failure; RPE 8 = approximately 2 reps left; RPE 6 = 4 reps left. Auto-regulates training load based on daily readiness rather than fixed percentages.
A barbell fixed within vertical steel rails, guiding the bar on a set path (typically vertical or slightly angled). Reduces stabiliser demand ? useful for isolation work, single-leg variations, or training to failure alone safely.
A fundamental lower-body compound movement: descend by bending the hips and knees until the hip crease reaches knee depth (parallel), then drive through the floor to stand. Primary movers: quads, glutes, and hamstrings. Often called "the king of exercises."
A steel frame with adjustable J-hooks allowing a barbell to be safely racked at any height, plus spotter safeties to catch a failed rep. The centerpiece of most serious strength training setups ? enables heavy squats, presses, and rows.
Performing two exercises back-to-back with no rest between them. Can pair opposing muscle groups (e.g., biceps/triceps) for time efficiency, or the same muscle group consecutively for greater metabolic fatigue.
Total Daily Energy Expenditure ? all calories burned in a 24-hour period: Basal Metabolic Rate (BMR) + physical activity + thermic effect of food. The reference point for setting caloric targets to lose, maintain, or gain weight.
The speed prescription for each phase of a repetition, written as four digits ? e.g., 3-1-2-0: 3s eccentric (lowering), 1s pause at bottom, 2s concentric (lifting), 0s pause at top. Controlling tempo increases time under tension and sharpens technique.
The total duration a muscle is under load during a set. Intentionally increasing TUT via slower tempo or pauses amplifies the hypertrophic stimulus without adding more weight or reps.
A hexagonal barbell the lifter stands inside of. Shifts the load closer to the body’s centre of mass, reducing lower-back stress compared to a conventional barbell deadlift. Excellent for beginners learning to hinge and for loaded carries.
A large, diamond-shaped muscle spanning the neck and upper/mid back, controlling scapular elevation, retraction, depression, and rotation. Upper traps are trained by shrugs; lower and mid traps by rows and face pulls.
Three-headed muscle at the back of the upper arm responsible for elbow extension. Makes up roughly two-thirds of upper arm mass. Trained via pushdowns, dips, skull crushers, and close-grip bench press.
Total training workload, calculated as sets ? reps ? weight. Increasing volume progressively over a training block is one of the primary drivers of hypertrophy. More volume isn’t always better ? recovery capacity sets the ceiling.
A fast-digesting dairy-derived protein supplement with a complete amino acid profile and high leucine content. Effective post-workout for stimulating muscle protein synthesis. Convenient when hitting daily protein targets from whole food alone is difficult.
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