Fitness Glossary

The minimum number of weekly sets needed for a muscle group to make progress. Training below MEV may maintain current muscle mass but won't drive growth. For most people, MEV is around 6-10 sets per muscle per week, though this varies by training experience and muscle group.

The training volume (sets per week) that produces optimal muscle growth for an individual. Training at MAV maximizes hypertrophy gains while staying within recovery capacity. MAV typically ranges from 12-20 sets per muscle per week for intermediate lifters.

The highest training volume you can perform while still recovering adequately. Exceeding MRV leads to overreaching, accumulated fatigue, and eventually regression. Signs of exceeding MRV include persistent soreness, declining performance, and poor sleep quality.

A method of measuring workout intensity based on how many reps you could have completed before reaching muscular failure. RIR 2 means you stopped with 2 reps "left in the tank." Most hypertrophy training is performed at RIR 1-3. RIR 0 means training to failure.

A 1-10 scale measuring how hard a set felt subjectively. RPE 10 equals maximum effort (failure), RPE 8 means 2 reps in reserve. Originally developed for cardiovascular exercise, the modified RPE scale for resistance training is inversely related to RIR: RPE = 10 - RIR.

The maximum weight you can lift for a single repetition with proper form. 1RM is used as a baseline to calculate training percentages (e.g., "work at 75% of 1RM"). Can be tested directly or estimated from submaximal lifts using formulas like Epley or Brzycki.

The point where you cannot complete another full rep with proper form despite maximum effort. There are different types: concentric failure (can't lift), technical failure (form breaks down), and absolute failure (assisted reps also impossible). Training to failure increases stimulus but also fatigue.

A concept for evaluating exercise effectiveness by comparing the muscle-building stimulus generated versus the systemic fatigue cost. High SFR exercises (like cable flyes) provide good stimulus with low fatigue. Low SFR exercises (like barbell rows) cause high fatigue relative to stimulus.

The fundamental principle of gradually increasing training demands over time to force continued adaptation. Can be achieved by adding weight, reps, sets, or reducing rest periods. Without progressive overload, muscles have no reason to grow—they adapt only when challenged beyond current capacity.

The increase in muscle cell size (not number) through training. Hypertrophy is driven by mechanical tension, metabolic stress, and muscle damage. Optimal hypertrophy training typically involves moderate loads (60-80% 1RM), 8-15 reps per set, and sufficient weekly volume.

Systematic organization of training into phases (mesocycles) with varying volume, intensity, and exercise selection. Prevents plateaus, manages fatigue, and peaks performance. Common models include linear periodization (gradually increasing intensity) and undulating periodization (varying daily/weekly).

A planned week of reduced training volume (typically 50% reduction) and/or intensity to allow full recovery before the next training block. Usually scheduled every 4-8 weeks. During a deload, you may reduce sets, weight, or training frequency while maintaining movement patterns.

The total duration a muscle spends under load during a set, typically measured in seconds. Longer TUT (30-60 seconds per set) can enhance hypertrophy through increased metabolic stress. Controlled tempo training (e.g., 3-second eccentrics) increases TUT.

The practice of consciously focusing on contracting and feeling the target muscle during exercise. Research shows this internal focus can increase muscle activation, especially for isolation exercises. Useful for lagging body parts or when learning new movements.

Muscle soreness that peaks 24-72 hours after training, caused by microtrauma to muscle fibers. Common after new exercises, eccentric-focused training, or returning from a break. DOMS is NOT a reliable indicator of workout quality—effective training doesn't always cause soreness.

Preparatory activity before main training to increase muscle temperature, blood flow, and neural readiness. Typically includes light cardio (5-10 min) followed by specific warm-up sets with progressively heavier weights. Reduces injury risk and improves performance on working sets.

A progression method where you first increase reps within a target range before adding weight. Example: once you hit 12 reps for all sets at a given weight, increase the load and start back at 8 reps. This ensures consistent progress while maintaining proper form and avoiding premature weight jumps.

The physiological process where the body recovers from training stress and adapts beyond its previous baseline. After adequate rest and nutrition, muscles rebuild stronger than before. This is why recovery is as important as training—without it, supercompensation cannot occur.

A set performed to near-failure where you complete as many quality reps as possible with a given weight. Used for testing strength endurance or as a high-intensity finisher. Also refers to a workout format: completing as many rounds of exercises as possible in a time limit.

A workout format where you perform a set number of reps at the start of each minute, resting for the remainder. As fatigue builds, rest periods shorten. Example: 10 squats EMOM x 10 minutes = 100 total squats. Great for conditioning and time-efficient training.

A group of consecutive repetitions performed without rest. A "set" is the basic unit of training volume. For example, "3 sets of 10 reps" means performing 10 reps, resting, then repeating twice more. Working sets are the challenging sets that count toward your volume.

A single complete movement of an exercise from start to finish. One "rep" of a squat means descending and returning to standing once. Rep ranges affect training adaptations: 1-5 reps favor strength, 6-12 reps optimize hypertrophy, 15+ reps build muscular endurance.

The speed at which each phase of a rep is performed, usually expressed as four numbers (e.g., 3-1-1-0). The numbers represent: eccentric duration, pause at bottom, concentric duration, pause at top. Controlling tempo increases time under tension and improves muscle control.

How training is divided across the week by muscle group or movement pattern. Common splits include: Push/Pull/Legs (PPL), Upper/Lower, Full Body, and Bro Split (one muscle per day). Split choice depends on training frequency, recovery capacity, and goals.

An intensity technique where you immediately reduce weight after reaching failure and continue the set without rest. Multiple "drops" can be performed (e.g., triple drop set). Increases metabolic stress and time under tension. Best used sparingly on the last set of an exercise.

A technique where you rest briefly (10-20 seconds) after reaching failure, then continue for additional reps with the same weight. Can be repeated 2-3 times. Allows more total reps with heavy weights. Effective for both strength and hypertrophy when used appropriately.

Performing two exercises back-to-back with no rest between them. Antagonist supersets pair opposing muscles (biceps/triceps), while compound supersets target the same muscle. Saves time and increases metabolic demand. Rest only after completing both exercises.

An activation set of 12-20 reps near failure, followed by multiple "mini-sets" of 3-5 reps with only 10-15 seconds rest. Developed by Borge Fagerli. Highly time-efficient method that accumulates effective reps quickly. Each mini-set maintains high motor unit recruitment.

Breaking a set into smaller segments (clusters) with brief intra-set rest periods (10-30 seconds). Example: Instead of 1x10, do 2-2-2-2-2 with 15-second breaks. Allows heavier weights or more reps by partially recovering ATP. Useful for strength and power training.

Performing 4 or more exercises consecutively without rest, typically targeting the same muscle group from different angles. Extremely demanding and time-efficient. Creates massive metabolic stress and pump. Should be used sparingly due to high fatigue cost.

Instead of reducing weight at failure, you switch to an easier variation of the same movement pattern. Example: incline dumbbell curl → standing curl → hammer curl. Each variation is mechanically advantageous, allowing continued work without reducing load.

Reps performed through a limited range of motion, typically at the strongest portion of the lift. Can be used after reaching full-ROM failure to extend the set (burns), or with supramaximal loads for strength. Lengthened partials (bottom half) are especially effective for hypertrophy.

Partner-assisted reps performed after reaching concentric failure. Your training partner provides just enough assistance to complete 1-3 additional reps beyond what you could do alone. This extends the set past failure for greater stimulus, but requires a skilled spotter to avoid injury.

Eccentric-focused technique where you use supramaximal weight (heavier than your 1RM) and control the lowering phase for 5-10 seconds, with partner assistance on the concentric. Muscles are 20-40% stronger eccentrically, making this an advanced technique for breaking plateaus.

Performing an isolation exercise immediately before a compound movement for the same muscle, with no rest between. Example: leg extensions before squats. This pre-fatigues the target muscle so it fails before synergists during the compound lift, ensuring maximum stimulation.

Using chains or bands to vary resistance throughout the range of motion, matching your natural strength curve. Weight increases as you approach lockout where you're strongest. This maintains tension throughout the lift and reduces joint stress at the weakest positions.

Holding a moderate weight in the fully stretched position for 30-60 seconds at the end of a set or workout. This triggers mechanotransduction and mTOR signaling pathways that promote muscle growth. Not a warm-up stretch—it's an intense growth stimulus technique.

Multi-joint movements that involve two or more joints and multiple muscle groups working together. Examples: squat (hip + knee), bench press (shoulder + elbow), deadlift (hip + knee + spine). Compound lifts are efficient for building overall strength and muscle mass.

Single-joint movements that target one specific muscle with minimal involvement from other muscles. Examples: bicep curl (elbow only), leg extension (knee only), lateral raise (shoulder only). Useful for targeting weak points and achieving better mind-muscle connection.

The full path of movement from the starting to ending position of an exercise. Training through complete ROM generally produces better hypertrophy results. Recent research shows that the stretched (lengthened) portion of ROM may be most important for muscle growth.

The stretched position of a muscle during exercise when it's at its longest point. Recent research suggests training muscles in their lengthened position may be superior for hypertrophy. Examples: bottom of a Romanian deadlift (hamstrings), overhead tricep extension (triceps).

The lifting or "positive" phase of a rep where the muscle shortens under load. During a bicep curl, the concentric phase is curling the weight up. Concentric contractions generate less force than eccentric but cause less muscle damage.

The lowering or "negative" phase of a rep where the muscle lengthens under load while producing force. Muscles are 20-40% stronger eccentrically. Controlled eccentrics increase muscle damage and time under tension, making them highly effective for hypertrophy.

Muscle contraction where force is generated without joint movement—holding a position under load. Examples: plank, wall sit, pausing at the bottom of a squat. Isometrics build strength at specific joint angles and can be useful for rehab or overcoming sticking points.

One of the three primary mechanisms of muscle growth. Refers to the force generated by muscles against resistance. Higher mechanical tension (heavier loads, slower eccentrics) activates more motor units and triggers protein synthesis. The most important driver of hypertrophy.

The temporary swelling and tightness in muscles during training caused by increased blood flow and fluid accumulation. While satisfying, the pump itself isn't directly responsible for growth—but the metabolic stress that causes it is one of the three hypertrophy mechanisms.

The connective tissue that surrounds and separates muscles, creating compartments throughout the body. Some training methods (like FST-7) aim to stretch the fascia through high-volume pump work, theoretically creating more room for muscle growth. The science is debated but the training is effective.