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1️⃣ Workout Split
- A schedule where you split up your muscle groups according to days. (E.g upper body on one day, then lower body on another)
- I have a more detailed post breaking down different types of workout splits here!
2️⃣ Set and Reps
- A rep is one repetition of an exercise you’re doing (e.g. 1 rep of squats)
- A set consists of a fixed number or range of repetitions (e.g. 1 set of squats consists of 5 repetitions)
- Typically, workouts consists of exercises with 3 or 4 sets of anywhere from 6 to 12 reps.
- Exercises are broken into sets so that you can rest in-between (anywhere from 1 to 4mins) before starting again.
- Sets help build muscle strength and endurance as you are hitting the same muscle group over and over again.
3️⃣ Failure
- In strength training terms, failure means to work a muscle until you’re unable to perform the exercise. E.g. performing a bicep curl until you can’t curl anymore 😩
- Working a muscle till failure helps improve its endurance and strength!
4️⃣ Superset
- Unlike above, supersets require you to do 2 sets of different exercises back to back with no rest. (E.g. 1 set of bicep curls followed by 1 set of tricep extensions then rest. Repeat.)
- The main purpose for supersets are to build muscle endurance and also save time!⏱️ You cut your rest time by half.
- BONUS: If you’re doing 3 exercises back to back before resting, that’s a tri-set!
5️⃣ Drop set
- A drop set is a training technique to enhance muscle growth by taking your muscles to failure
- Instead of resting after hitting your fixed reps at your working weight, you lower the working weight (hence drop) and continue performing the exercise until you hit failure
- E.g for set 1 you hit 50kg for 6-8 reps, for set 2 you drop the weight by 10-30% for 10-12 reps. For your last set, you drop the weight again and go for 12-15 reps or till failure!
6️⃣ Progressive Overload
- A training technique to increase the intensity or difficulty of training overtime (can be weeks)
- Usually done by increasing your reps first before increasing your working weight
- E.g if I’m hip thrusting 50kg for 6 reps per set now, I want to slowly work my way up to 10 reps per set. Once I’m easily doing 10 reps, I want to increase my weight to 55/60kg and go back down to 6 reps per set and repeat the process again!
7️⃣ Compound
- Compound exercises tend to work a group of muscles.
- E.g. squats, deadlifts, chest press work multiple muscle groups at once, helping you train overall strength. I go in more detail about them here!
8️⃣ Accessory
- Accessory exercises are usually done to complement your compound exercise. They are isolated exercises and work only 1 or a small group of muscles.
- E.g if my compound exercise is a squat, I might want to follow it up with accessory exercises like leg extensions that work my quads only or hamstring curls that work my hamstrings only.
🦋 PHEW that was a lot of terms to cover in one post haha! I will be covering more gym terms relating to diet, equipment etc next so follow me to stay updated on my next few posts 👀