- Exercise: Each individual movement (e.g., a seated pulley row, barbell curl, or seated calf raise) that you perform in your workout.
- Set: Group of reps (lifting and lowering a weight) of an exercise after which you take a brief rest period. For example, if you complete 10 reps, set the weight down, complete eight more reps, set the weight down again, and repeat for six more reps, you have completed three sets of the exercise.
- Repetition (rep): The number of times you lift and lower a weight in one set of an exercise. For example, if you lift and lower a weight 10 times before setting the weight down, you have completed 10 "reps" in one set.
- Rest Interval: Pause between sets of an exercise, which allows muscles to recover partially before beginning next set.
- Superset: Two exercises are performed consecutively without any rest.
A1, A2 - This just means you couple those exercises together, or what we call a superset. Basically, you go from the A1 exercise and then immediately to the A2 exercise without rest and perform the second exercise then rest the allotted time.
Some instances these supersets can go longer than 2 exercises they can look like this A1, A2, A3, etc. All this means is you go to each exercise in the series without rest and rest at the end of the series.
Straight sets are represented as A1, B1, C1 etc
PRONATED = OVERHAND GRIP
SUPINATED = UNDER HAND GRIP
NEUTRAL = PALMS FACING TOWARDS EACH OTHER
Essentially, 'tempo' in weight training refers to the speed that you lift the weight (the concentric phase of movement) and how quickly you lower the weight (the eccentric phase of movement).
What is tempo training?
- The first number (3) is the eccentric, or lowering, component of the lift.
- The second number (0) denotes any pause at the midpoint.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
A 3010 tempo makes perfect sense on lifts that start with an eccentric, or lowering phase, like a squat or bench press. You lower the bar for 3 seconds, there’s no pause at the midpoint, and then you return to the starting position. Reset and go again.
However, people get confused with exercises that start with the concentric portion of the lift such as chin ups and barbell curls. Just remember the first number is ALWAYS the eccentric (lowering) and the third number is ALWAYS the concentric (lifting) phase and you'll be sweet.
FINALLY, THE MAIN COMPONENT OF MSUCLE BUILDING WE OFTEN MISS - READ HERE