Gym Jargon

Reps, sets, supersets, drop sets, “running the rack”, what the hell do all these mean? As you venture into “the iron jungle” – more commonly known in layman’s terms as a gym – you’ll be hit with a flurry of gym jargon. Even on Beefing Up, you’ll find some, or most of these terms in my articles. As such, I’ve come up with a small glossary of sorts to help you better understand these “insider terms”.

Dumbbells. Basically, it’s 2 weight plates joined by a very short bar (usually about 10 inches). You usually hold them in ONE hand.

Barbells. A long bar with weight plates at the end. You’d typically hold it with both hands.

EZ Curl Bars. These are barbells that are bent in such a way that it makes the grip with which you hold the barbell more natural for bicep curls. They take pressure away from the wrist and are great for bicep and tricep exercises.

(If you still have no clue as to what in the hell I’m talking about, I suggest you do a Google Image Search.)

Reps. Every complete movement is called a rep, or a repetition.

Sets. A consecutive number of reps is called a set.

So when someone says “do 3 sets of 6 reps of bicep curls”, take a weight, and curl it 6 times (6 reps). You’ll have completed one set. Rest for a while, and then pick up the weight and curl it another 6 times. This would be your second set. Do this whole routine again and you would have done 3 sets.

Supersets. For example, if you were to superset bicep curls and tricep extensions, you would do a set of curls, then while you are resting your biceps, you’d do a set of extensions. That would be 1 superset. So if I say “superset bicep curls and tricep extensions; 3 sets”, then you’d have to do a set of curls followed immediately by a set of extensions, then rest for a while before repeating this another two more times. You’d have done 3 supersets of bicep curls and tricep extensions. Supersets are great time savers.

Failure. This means you lift the weight to a point where you can’t lift it another time. For example, if you do 10 reps of bicep curls, then go for the 11th rep but can’t lift the weight up fully, then you’d have reached “failure”.

Drop sets. Select an exercise, a weight, then rep till failure before changing the weight to a lighter weight. Then rep this weight to failure again and change it to yet another lighter weight. Repeat this process for about 3 to 5 weight decreases. For example, if I were to do a drop set for bicep curls, I’d start with a 30 kg barbell, curl it to failure, then drop the weight to 25 kg and rep it to failure. Eventually I’d be curling only 10 kg. Drop sets are typically done with 3 to 5 weight decreases. (E.g. I’d do 30 kg, then 25 kg, then 20 kg, then 15 kg, then 10 kg for my bicep curls.) Drop sets are great at the end of your workout to really fatigue your muscles. Obviously, being as excruciating as it is, you’d only do ONE drop set. This is also known as “running the rack”.

Circuit Training. This is rather similar to supersets, except that you do more exercises. Let me give you an example. Let's say I use circuit training for my legs. I would do leg presses, then leg abductions, leg adductions, leg extensions, followed by calf raises. This would be one round of the “circuit”. I would then rest for a while before I start on another round of this “circuit”.

Cardio. Short for cardiovascular activity. It’s any form of activity that gets your heart rate up, thus improving your stamina. Cardio is also great for fat loss. Examples of cardio would be running, jogging, brisk walking, cycling, stair climbing, swimming, rowing, playing sports, etc.

Compound Exercises. Also known as “multi-joint exercises”. These are exercises that involve more than one muscle group and more than one set of joints. For example, the bench press works the chest (pectorals), the triceps, and the shoulders (deltoids) and uses the elbow joints and shoulder joints. This is a compound exercise. Another example would be squats. Squats work the thighs (quads), lower back, abs, and butt (glutes). The best example would the deadlift, which works the quads, glutes, lower back, middle back (rhomboids), upper back (traps), abs, chest, biceps, and forearms (this is a truly excruciating exercise). Other examples of compound exercises would include cleans, shoulder presses, shrugs, etc. Compound exercises are great for mass and strength gains and would typically be done at the start of a workout session.

Isolation Exercises. Also known as “single-joint exercises”. These are exercises that “isolate” muscles by working only ONE muscle group and only ONE set of joints. For example, tricep extensions only work the triceps. Bicep curls only the work the biceps. These 2 exercises also use only the elbow joints. These are isolation exercises. Other examples include leg extensions, leg curls, lat-pulldowns, dumbbell flyes, lateral raises, etc. Isolation exercises are great for definition, but can also be used for strength and mass gaining purposes if done with heavy weights and low reps. Isolation exercises are usually done after the compound exercises in the same workout session.

Calisthenics. Exercises done using only your own bodyweight. These include push-ups, bodyweight squats, sit-ups, pull-ups, dips, etc. They usually require minimal equipment.

Free Weights. Refers to exercises done that utilize dumbbells and barbells instead of machines. For example, free weight squats would mean that you place a barbell across the back of your shoulders and squat; while machine squats would mean that you use a machine designed for squats. In general, machines are safer but free weights given you better results.

Definition. Referring to how well the shape of the muscles can be seen. For example, a “six pack” would be referred to as well-defined abs, while a “one pack” is not defined.

Bulking Phase. The “phase” in which bodybuilders attempt to put on as much muscle mass as possible. This is done by training with heavy weights, low reps, and minimal cardio. Overall calorie intake is also increased, especially calories from protein and carbohydrates.

Cutting Phase. The “phase” in which bodybuilders attempt to lose as much body fat as possible in order to make the muscles look more defined. This is done by training with lighter weights, higher rep ranges and plenty of cardio. Overall calorie intake is decreased, especially calories from carbohydrates; proteins are kept high and essential fats are moderated.

Ripped. This is a slang term used to describe bodybuilders who have very low body fat percentages such that their muscles are very well defined and all their veins can be seen.

The Core. This refers to the set of muscles that make up your mid-section. It comprises your abs, your obliques (the muscles beside of your abs, covering your rib cage), and lower back. It is called the “core” simply because it supports your entire body while you lift weights.

Finally, what the hell are bench presses, bicep curls, hammer curls, preacher curls, nose breakers, French presses, deadlifts, cleans, flyes, rows, lat pulldowns, and all that other exercises? And what are trapezius/traps, glutes, pectorals/pecs, lats, delts, etc? Well, for a comprehensive anatomy guide and exercise glossary, click on the link in the side bar that reads “Anatomy and Exercise Glossary”.