Gym Gains

Key terms

Before I go into the workout plan I wanted to explain what some of the terms and words I said mean as some people who are new to gym might not under stand the gym terminology
(Note: these explanations are in my own words and if you don’t understand I highly recommend googling them as these are important to understanding the workout)

• Reps/repetition: they are the amount of times you will do a movement/ exercise at the gym. For example if you are doing bench press, moving the bar from the up position it sits in to your chest and then up again, that would be 1 rep

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• Sets: they are the amount of reps you do and the amount of times you do a number of reps. For example if you have to do 3 sets of 10 reps for bench press that means in 1 set you will have to do 10 reps, then you can take a rest break if specified and go for another set until you have completed the 3 sets

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• (Number) x (Number): when you see a number then a x and then another number for example 4×4 or 3×12 the first number is the amount of sets and the second number is the amount of reps

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• Negative: this is when you control the weight during the exercise. For example when you do a bench press a negative of 4 seconds means you take 4 seconds to lower the bar or if your doing a squat you take 4 seconds to do from the standing position to the squat position. (Note that the time you control the weight for if different and will be specified/ it won’t always be 4 seconds

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• Progressive overload: this is when you slowly increase the intensity of the exercise which can be done in many ways like increasing the weight or sets or reps or even by controlling the negative a bit more. For example if putting more weight on the bar for bench press is way to hard you can try to increase by 1 rep each day you bench

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• Lockout: lockout stretching your body to its max like for example when your pulling a rope form too to bottom the a lock out if making your arm be in a straight line

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• MYO: when you finish your final set you take a short 10 second break and do 4 or 5 reps then another beak and you repeat this until you can’t do anymore

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• RDLs: Romanian deadlifts, basically a conventional deadlift but you don’t let the weight touch the ground and you don’t bend ur knees. Instead you focus on driving ur hips backwards and feeling a stretch on your hamstrings

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• OH: over head, such as over head tricep extensions or over head press

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• L2F cable flys: low to high cable flys

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• H2L cable flys: high to low cable flys

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• Superset: going from 1 exercise to the other with no rest time. For example a super set of leg curls and leg extensions would be 1 set of leg curls then 1 set of leg extensions directly after the leg curls

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• Drop set: drop the weight after a set then do another set with no rest

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• Pronated: grip with ur knuckles facing the sky/ceiling

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• Supinated: grip with your knuckles fading the group/floor

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