WEEK 1 Train – Weight training terminology
- Reps = stands for repetitions – how many times you perform the movement in succession before taking a rest. You may have a single number of reps or a range to aim for. Choose a weight which allows you to perform the required number of reps without resting and with good technique.
- Sets = completing a set means completing a group of reps without taking a break. Sets are performed one after another with a rest period in between each one. For example:
- 1) Bicep curl – 4 x 10 = 4 sets of 10 reps of bicep curls
- Superset = do two (or more) different exercises in a row without taking a rest and then take a rest after a set has been completed for BOTH exercises. For example:
- 2a) Shoulder press – 3 x 10 reps
- 2b) Bicep curl – 3 x 10 reps
- Failure = the point in a set when you can no longer lift the weight with good technique. When the number of reps is “Failure”, simply perform as many reps as you can with good form. For example:
- 3) Pushup – 3 x Failure
- Tempo = the speed at which you raise or lower the weight. Generally, a slower tempo will make the exercise more difficult – pay particular attention to the speed at which you lower the weight on each repetition.
- Lower the weight (relax your muscle) for 4 seconds
- Pause between lowering and lifting the weight for 0 seconds
- Raise the weight (contract your muscle) for 1 second