Sets
Sets refer to a group of repetitions of an exercise performed consecutively without rest. For example, if you are doing bicep curls and you complete 10 repetitions, take assigned rest, then do another 10 repetitions, that would be considered 2 sets of bicep curls.
Reps
Repetitions, often referred to as "reps," are the number of times an exercise is performed in a workout set. For example, if a workout routine specifies 8-10 reps of squats, it means the squats should be performed at minimum 8 times consecutively and up to 10 times consecutively. It is important to choose a weight that challenges you in the given rep range, but also permits you to hit the minimum reps.
Tempo
Tempo refers to the speed at which you perform each phase of a repetition during a workout. Tempo is the most important aspect to follow to properly control weight during a movement. It is usually expressed as a series of numbers that represent the time in seconds for each phase of the movement: the lowering (eccentric), bottom position, raising (concentric), and top position of an exercise.
example: Squats - 3 sets, 8-10 reps, 2:1:0:1, rest 60 seconds
In this example, the tempo for the squat reps should be 2 seconds down, pause for 1 second at the bottom of your squat, (0) fast contraction out of the squat, and pause 1 second before starting the next rep.
RPE
RPE stands for Rate of Perceived Exertion. It is a subjective measurement used to gauge how intense an exercise feels to an individual. RPE is typically rated on a scale from 1 to 10, with 1 being very light exertion and 10 being maximum effort.
Rest
Rest in workouts refers to the period of time taken between sets or exercises to allow the body to recover. It is an essential component of a workout routine as it helps prevent fatigue, reduce the risk of injury, and optimize performance. Workouts are designed with specific rest periods, so always be strict with following rest times.
Weight
Weight in the context of workouts refers to the amount of resistance or load that is lifted, pushed, or pulled during strength training exercises. It is a crucial factor in building muscle strength and endurance. When specific weights are assigned, there will be two numbers separated by a /. The first weight is the goal weight for men to load with and the second weight is the goal weight for women to load with.
example: Kettlebell Horn Curl - 12-14 controlled reps, 45/25 lbs
Supersets
Supersets are a training technique where you perform two exercises back-to-back with limited-to-no rest in between. These exercises can target the same muscle group or different muscle groups, providing a time-efficient way to increase intensity and challenge your muscles during a workout. Supersets are usually denoted with a letter and number.
example:
A1) Dumbbell bench press
4 sets, 10-12 reps, 2:0:2:0, rest 15 seconds then directly into A2
A2) Dumbbell bent over row.
4 sets, 8-10 reps, 2:1:2:0, rest 60 seconds then back to A1
In the above example, a set of the A1 exercise is completed first followed a set of A2. After the completion of A2, follow the assigned rest and start back at A1 until completing all assigned sets.
Putting it all together
Below is an example workout:
A1) Dumbbell bench press
4 sets, 10-12 reps, 2:0:2:0, rest 15 seconds then directly into A2
A2) Dumbbell bent over row.
4 sets, 8-10 reps, 2:1:2:0, rest 60 seconds then back to A1
B1) Back squat
4 sets, 6-8 reps, 3:1:3:1, rest 60 seconds
C1) row
10 calories, directly into C2
C2) Cross-body Single Leg Kettlebell RDL
8 reps/leg, 45/25 lbs, directly into C3
C3) row
10 calories, directly into C4
C4) Deficit pushup
12 reps, rest for 90 seconds then back to C1 for 2-3 sets
