I am going to try and remember all of the abbreviations etc that are used in the weight lifting world and clarify them here for you!
Reps/Sets:
Nice simple start.
Reps are repetitions of each exercise within a set.
Sets are how many times you do the exercise.
In your Emergetic plan, you will have up to 5 sets and we usually work within the 8-15 rep range. Meaning you'll usually be asked to complete between 8 and 15 reps of every exercise, up to 5 times!
I will always recommend your reps and sets for you, along with the exercise. This will always be displayed on your log page.
Training Techniques:
I will introduce different training techniques once you are comfortable with the basics. If you would like to add to your plan before I do, feel free to simply record in the notes which you did.
Dropset:
This is a training technique that exhausts the muscle quickly. Great for adding to the end of a workout. Easy and effective!
How to perform:
Start with the heaviest weight you can for 8+ reps (go to failure), as soon as you have finished, lower the weight and perform another 8+ reps to failure. Keep dropping the weight for 3-6 sets. There is NO rest between sets.
Superset:
This is another training technique that exhausts the muscle quickly. Great for adding to the end of a workout. Can be problematic if the gym is busy as may need two bits of kit.
How to perform:
Choose two or three exercises to combine back to back. Perform both exercises to the rep range given and do not rest in between exercises.
Pause Rep:
These are fantastic for developing a good mind muscle connection.
How to perform:
Every rep, pause in the most stressed position of the rep. For example, you will pause at the bottom of a squat. Hold for 3-5 seconds
HIIT:
This is a little different as usually best with mostly freeweights or bodyweight. It is a cardio based training technique, and I will not often do with you in your PT sessions unless required for your goal. A lot of my Cardio Blast videos will be in the HIIT format.
How to perform:
Pick several exercises and perform each for 15seconds-1minute (or high reps) without any rest between sets. You can repeat as many times as possible depending on your time and energy levels!
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