An urban dictionary to make sense of all that gym slang that gets thrown around so casually. When I began to go to the gym regularly I was totally overwhelmed! It wasn’t just the working out either! There were a lot of phrases thrown around that had me very confused. I’ll be honest- I felt a little silly asking the inevitable question. What exactly does that mean?
Fit Girl’s Urban Dictionary
There are a lot of fitness terms that are thrown around that can easily lead to confusion – especially when you are just starting out! I want to decode some of those mysterious terms.
These are small ways you can tweak your workout and use your muscles a little harder. Need to make your bicep curls a little more intense? There are lots of ways to go.
These are also sometimes referred to as or back off sets. Here your lighter sets are done after the heaviest sets to get in more work without compromising technique.
Make sense? After that first really hard round then the lighter weights will actually seem relatively easy and you can accomplish more volume.
Pyramiding reps and weight looks like this:
I had no clue what this meant for the longest time. However, you will see that it is simply a “pyramid” by design where you are varying your load and repetitions to keep your body guessing.
Also sometimes referred to as max reps. “To failure” means to go until the muscle cannot complete the movement due to complete fatigue. This is only to be done on exercises that are less technical and you can “fail safely.”
This method is great for any machine at the gym. Simple dumbbell exercises and bodyweight movements are awesome here.
These are also sometimes referred to as or back off sets. Here your lighter sets are done after the heaviest sets to get in more work without compromising technique. After the first really hard round then the lighter weights will actually seem relatively easy and you can accomplish more volume.
The general idea of putting a target exercise for a specific body part at the beginning of the workout before the main lifting begins. The goal here is to stimulate a muscle or muscle group that you want to be able to bring out in the main lift.
For example, if you are struggling to feel the hamstrings working in the squat, you can work them before squatting. This technique is also used to emphasize a muscle group for growth by creating fatigue early on to push it to the edge in order to signal greater growth.
Do 3 three sets as a warm up or as a superset with an exercise targeting similar muscle groups.
I think all of these techniques have their place in training. Supersets happens to be one of my personal favorites. It truly keeps a workout moving along efficiently and there are different ways you can attack to personalize it.
For example, you can work opposing muscle groups (chest/back). Or you can target the same muscle groups for added work (push up/chest fly). Another options is a compound movement and then a targeted one to use different angles on the same body part.
Simply add in reps of an exercise that hits either a lagging body part or extra special work needed to develop something of priority. When I was doing rehab for my shoulder injury I did lateral raises like it was my job. I was starting at zero and put in lots and lots of reps to get past that hurdle.
Typically a circuit where you have a set amount of time to finish as many rounds as you can. Hence, as many rounds as possible.
Workout of the Day. Usually a crossfit “thing” where they put a workout up for the day for everyone to follow.
Perform your reps every minute on the minute. Very little rest = tough stuff!
Virtual high five to being a fit babe in the know. That’s what an urban dictionary will do for you.
Another post you might enjoy is Reasons Women Need Kettlebells. Talk about being savy!
How About You?
- Are there terms at the gym that confuse you?
- Ever done a WOD?