Decoding Gym Slang: A Beginner's Guide to Workout Jargon
- Carissa
- Jan 23, 2024
- 3 min read
Decoding Gym Slang: A Beginner's Guide to Workout Jargon
Embarking on a fitness journey can sometimes feel like entering a parallel universe, complete with its own unique language. Words like drop sets, super sets, and pyramids get thrown around, leaving newcomers feeling a bit lost. Fear not! In this blog post, we'll demystify some of the common gym slang and provide practical examples, so you can confidently navigate the gym floor and decode those cryptic workout terms.
1. Drop Set: Unpacking the Layers
Imagine you're doing bicep curls. Start with a weight that challenges you for about 10 reps. Once you hit failure, swiftly drop to a lighter weight and keep going. Repeat this process for 3-5 sets, and you've just conquered a drop set – like peeling layers off an onion, one at a time. It might look like this on your program Bicep Curls 10/10/10/10/10 5 sets or it will clearly say above the exercises that this is a Drop set and you will know to start heavy.
2. Super Set, Tri Set, Alternative Super Set: Mixing It Up
- Super Set: Combine bicep curls with tricep dips. Do a set of bicep curls, then immediately switch to tricep dips without rest. That's a super set, targeting both the front and back of your arms efficiently.
- Tri Set: Add push-ups to the mix. Perform a set of bicep curls, tricep dips, and push-ups consecutively. It's a triple threat for your upper body.
- Alternative Super Set: Take Lunges, now perform 10 Reps with your right leg in front. before switching to the other side, jump straight into Box Step Up on the right leg without taking a breather. This keeps your muscles engaged and loaded. Go back to the lunges for your left leg and then immediately into Box Step Up on your left leg. (remember to push up through the front heel for both of these movements) Complete the reps for both movements on one side of the body only and then switch to the other side and complete the reps for both movements to complete one set. Repeat for required number of sets.
3. Ascending and Descending Pyramids: Scaling Up Your Routine
- Ascending Pyramid: Start with a lighter weight for 12 reps of bench press. Increase the weight for the next set, aiming for 10 reps, and continue this pattern until you're lifting your heaviest for 6 reps – climbing the pyramid of weights.
- Descending Pyramid: Reverse the process. Begin with your heaviest weight for 6 reps, then decrease the weight for 8 reps, and so on. Descend the pyramid, challenging your endurance as you go.
4. Matrix and Complex: Fitness Puzzles Unraveled
- Matrix or 21's: Take Dumbbell Bicep Curl - Hold your dumbbell in each hand start by your sides palms facing up. Contract your bicep and curl the dumbbell up to the halfway point, repeat this movement for 7 reps, then curl the top half of the movement for 7 reps, finally complete a full range bicep curl for 7 more reps. This is one set.
- Complex: Take a dumbbell bench press, Lay flat on the bench
hold the dumbbells overhead bring down right hand, hold it there while you bring down the left hand, hold it there, press your right hand back to overhead position, press your left hand back to overhead position, finally bench both together, this is one rep of a Dumbbell Bench Press Complex. And That is what Complex means on your list of exercises. I think this is a great way to mix up reps for variety. It requires a lot of stabilizing, so you can really get your core working for most exercises. Great for practicing your control and allow time for some contraction to be acknowledged. This is good also for your muscle memory and is an important part of your focus in the gym.
5. Navigating the Gym Jungle: Your Trainer’s Guidance
Feeling a bit overwhelmed? That's where your personal trainer steps in. They're the guides through this fitness labyrinth, tailoring workouts to your goals, explaining the lingo, and ensuring your form is spot on. Don't be shy about asking questions; your trainer is there to help you decode the gym's secret language.
Conclusion:
Now armed with practical examples of workout jargon, stride confidently into the gym. Whether you're conquering drop sets or navigating pyramids, you're now fluent in the language of fitness. Happy lifting!
What do you think, is there any that we have missed here? Let us know or send us a message if you have any questions about your own training program. We will be happy to demystify with you!
Remember, if you are ready to change, want to see what Personal Training might do to your lifestyle, why not go ahead and book in with one of our Personal Trainers at Relentless Fitness. Here's our most popular sessions. Check out our website for more options.
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