Exercise programming can often seem complex and overwhelming, especially for those new to fitness. From sets and reps to tempo and acronyms, there’s a lot to decipher. In this guide, we’ll break down the key components of exercise programming to help you navigate your workouts with confidence.
Sets:
Sets refer to the number of times you perform a specific exercise. For example, if your workout program prescribes “5 x 10-12 reps” of squats, it means you’ll perform the squat exercise 5 times, with each set consisting of 10-12 repetitions.
Reps:
Reps, short for repetitions, indicate the number of times you perform a particular movement within a set. Using the previous example, if you’re instructed to do “5 x 10-12 reps” of squats, you’ll complete 10-12 repetitions of the squat exercise in each of the 5 sets.
Tempo:
Tempo refers to the speed at which you perform each phase of an exercise movement. It’s typically represented by a series of four numbers, such as “4010.” Each number corresponds to a specific phase of the exercise:
- The first number represents the eccentric (lowering) phase.
- The second number indicates the pause or bottom position.
- The third number represents the concentric (lifting) phase.
- The fourth number indicates the pause or top position.
Supersets:
Supersets involve pairing two exercises together and performing them consecutively with little to no rest in between. This technique increases metabolic demand and blood flow, and it allows you to complete more volume (sets) in less time. Rest periods between supersets are typically shorter, ranging from 60-120 seconds.
Giant Sets:
Giant sets take supersets to the next level by incorporating three or more exercises performed consecutively with minimal rest. This advanced technique maximizes muscle engagement and metabolic stress, leading to increased calorie expenditure and muscular endurance. Rest periods between giant sets are minimal, often less than 60 seconds.
Series:
In exercise programming, series refers to the order of exercises and how they’re paired together. Exercises within a series are often denoted by letters, such as “A1, A2, B1, B2.” For example, in the A) Series, you might perform goblet squats followed immediately by seated rows. If an exercise stands alone without being part of a superset or giant set, it’s simply labeled with a single letter (e.g., A) or B)).
Acronyms:
Fitness programming is rife with acronyms that can be confusing for beginners. Here are some common ones you might encounter:
- DB: Dumbbell
- BB: Barbell
- KB: Kettlebell
- DOMS: Delayed-Onset Muscle Soreness
- AMRAP: As Many Rounds As Possible
- EMOM: Every Minute On the Minute
- HIT: High-Intensity Training
- HIIT: High-Intensity Interval Training
- GPP: General Physical Preparedness
- NEAT: Non-Exercise Activity Thermogenesis
- TDEE: Total Daily Energy Expenditure
- BMR: Basal Metabolic Rate
- BMI: Body Mass Index
- ROM: Range of Motion
- PC: Posterior Chain
- PR: Personal Record
- PB: Personal Best
- RPE: Rate of Perceived Exertion
- RIR: Reps In Reserve
Understanding these key components of exercise programming will empower you to navigate your workouts effectively and make progress towards your fitness goals. Whether you’re a seasoned gym-goer or just starting out, having a solid grasp of these fundamentals is essential for success in your fitness journey.
