I would first like to cover some weight training terminology. You will hear these words used
quite often, so please make sure you understand what they mean, and when they are used.
Hardgainer:
Anyone who has a very difficult time putting on weight, especially muscle
mass. This is usually pre-determined by genetics and bone structure.
Typically, the smaller your wrists and ankles are, the harder it will be for you
to gain weight.
Rep:
A rep or repetition is one complete motion of a particular exercise. For
example, if you did one push-up (from the up position to down and back up),
that would be one rep.
Forced Reps:
This is when you can no longer do an entire repetition of the exercise yourself
and someone (usually your spotter) helps you to continue doing reps. This is
a waste of time. Once you reach muscular failure, that’s enough.
Sets:
A set is the specific number of reps you will perform before you rest. So, in
the above push-up example, if I wanted you to do 4 sets of 10 reps, you would
do 10 reps, then rest, then repeat three more times.
Strip Sets:
To do strip sets you start using heavy weight, then after your muscles fail at
that weight, you immediately lower the weight and continue to do reps until
your muscles fail again. Then you lower the weight and continue, without
resting. You will keep lowering the weight until you run out of weight. This
is one of my favorite techniques for working my calves. I also use it as a final
exercise to blast my biceps. I sometimes refer to these as burnouts or drop
sets. It's like one long set where you keep reducing the weight until you just
can't do any more reps. I also do these going from light to heavy to light.
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