2. Terms and Principles

The most commonly used terms in weight training prescription are:

Sets: Consist of several repetitions completed consecutively.

Reps: The number of times you do a movement in a set.

Example: Completing 3 sets of 8 reps or (3×8) of the bench press would consist of consecutively lifting the bar 8 times (reps) to complete a set; rest would follow the set. The sequence would be followed two more times, completing the prescribed 3 sets of 8 reps or (3×8) of bench.

Volume:  the calculation of overall work achieved.
Volume Load = weight lifted x reps x sets x load x displacement

Frequency:  the number of times exercises is performed in a distinct time period. This could be per day, per week, per month or per years.

Intensity: the amount of work required during the lift and the rate at which energy (ATP) is used. Several factors go into intensity including the weight being lifted, the amount of sets and reps performed, and the time in between sets. Anything to make an exercise more or less challenging is a matter of changing intensity.

Periodization: is the process of planning and organized training into “periods” or chunks of time. This process should be logical, cyclical, and systematic.

A greater overview of periodization can be found in this National Strength and Conditioning article: Periodization Review can be accessed HERE.

The terms below are basic principles to muscle development:

Individuality: each person will respond to weight training a little differently depending on one’s body type and genes.

Specificity: this refers to the degree to which your training transfers to the intended goal. It is the muscles used, body position, range of motion, intensity and velocity of movement, among other factors.

Overload: in order to see improvements, you must use stressors that are greater than normal. If the same weight is being used every week, then it is very likely that the body will not continue to make changes. Therefore, it is important to increase weight each week to see improvements.

Plyometric: in the weight room the most common exercises performed are typically geared toward increasing strength and are thus performed with as heavy a weight as possible. This is a vital part of any strength training program. Another component that can be utilized to elicit strength gains is through plyometric training. Plyometric training is when the muscles create a powerful force through essentially a “springing” movement of the muscle, similar to a rubber band when someone flings it across the room.

Plyometric exercises help recruit fast-twitch muscle fibers and increase the lifter’s power output which is important in all sports and can be an excellent addition to a program to benefit a lifter looking to increase strength. Examples of true plyometric exercises are depth jumps, however less intense exercises that have a similar effect on the muscle include medicine ball throws and any jumping activity. Even running can be considered a plyometric exercises, especially sprinting. When you think of plyometric, think explosive and powerful movements.