Gym Dictionary

Training Concepts & Programming Terms

• Deload – A short, planned reduction in training intensity and/or volume to allow recovery and prevent overtraining.
• Progressive Overload – Gradually increasing the stress placed on the body (e.g., more weight, reps, sets, or frequency) to stimulate adaptation and progress.
• Volume – The total amount of work done (commonly calculated as sets × reps × weight). Key factor in hypertrophy and endurance training.
• Intensity – Typically refers to the percentage of one’s 1RM (one-rep max). Higher intensity = heavier load relative to max strength.
• Frequency – How often a muscle group or movement is trained, usually expressed per week.
• Load – The amount of weight used in a given lift or exercise.
• Periodization – Systematic variation of training variables (volume, intensity, exercise selection, etc.) over time to optimize performance and avoid plateaus.
• Linear Periodization – A periodization model where intensity increases while volume decreases progressively over weeks or months.
• Undulating Periodization – A periodization method that changes volume and intensity more frequently (e.g., daily or weekly).
• Microcycle – The shortest training cycle, usually lasting 1 week, within which specific workouts are planned.
• Mesocycle – A medium-length phase of training, usually 3–6 weeks, focusing on a specific goal (e.g., strength, hypertrophy).
• Macrocycle – The longest phase of training, typically spanning several months up to a year, encompassing all training phases.
• Overtraining – A state of excessive training without adequate rest, leading to decreased performance and potential injury.
• Overreaching – A short-term, intense training period that temporarily decreases performance, followed by a recovery period resulting in improved performance.
• Supercompensation – The phase after recovery where the body adapts to previous training stimulus and becomes stronger/fitter.
• Adaptation – The physiological changes that occur in response to consistent training (e.g., increased strength, endurance, mobility).
• Ramping Sets – Gradually increasing weight each set until reaching the working or top set.
• Top Set / Back-off Sets – A top set is your heaviest set of the day; back-off sets follow with lighter weight and often more reps.
• Auto-regulation – Adjusting training variables (load, reps, sets) based on how the athlete feels/performs on a given day.
• Fatigue Management – Strategies to balance training load and recovery to avoid burnout or stagnation.
• Max Effort (ME) – A training method focused on lifting maximal loads (1–3 reps) to develop absolute strength.
• Dynamic Effort (DE) – Lifting submaximal weights explosively to develop speed and power.
• Accumulation Phase – A phase focused on higher training volume and work capacity.
• Intensification Phase – A phase focused on increasing training intensity and neuromuscular efficiency.
• Peaking Phase – A short phase aimed at achieving the highest performance level for competition or testing.
• Maintenance Phase – A period of training designed to maintain existing strength, fitness, or muscle mass.