Below are some terms that you will become familiar with over time.
- Level Load: Level load suggests that you should stay at the same weight for all sets. For example if the prescription asks for 5 sets at 75% "level load across all sets," you should keep the same weight on the bar for all 5 sets and not increase or decrease if possible.
- Drop Set: A drop set commonly occurs after you've built to a heavy set. A drop set is an additional set or sets at a lighter weight than your heavy set on a particular day. A drop set is not done immediately after you finish your heavy set and you should rest and recover just like any other set. As an example, if your program ask you to "build to a heavy set at 90%. Then, 2 drop sets of 1 rep," you should build to a heavy set. Then, for two more sets, hit 1 rep each set at whatever weight is prescribed. The "drop" implies that these sets will be at a lighter weight than your heaviest set.
- Linear Progression: Linear progression instructs you to add weight based on the last time that you did a specific exercise. Typically, a specific date will be referenced when suggesting a linear progression. For example, target a 5kg linear progression each week suggests that you add 5kg to last week's numbers in a specific movement.
- EMOTM or EMOM: Start a new set Every Minute On The Minute. Hit a set and then rest until a new minute begins. When the clock strikes the new minute, begin your next set and rest until the next minute starts.
- RM: Rep Max is your training max. 1RM stands for your 1 "rep max" and refers to how much load you can handle for 1 rep. 1RM-10RM will be referenced commonly.
- Superset: Perform the first set of an exercise and all other exercises in the same "section" before beginning the next set. For example, if you were to superset Bench Press and Back Squat you would do your first set of Bench Press followed by your first set of Back Squat before beginning your second set of each exercise.
- LWP: Linear Weight Progression means that the system will automatically reference the last time you did a specific movement and progress your weight linearly (forward) a certain number of pounds or kilos. This should auto-populate a specific number for you. If it doesn't yet, it simply means that there are no results the last time that this movement was programmed in your training. For example, if today's Bench Press is prescribed as LWP +5 and your weight shows up as 200 lbs, that means that the last time you did Bench Press, you recorded 195 lbs and therefore the system progressed you 5 lbs for your training session.
If you have a questions about a term or if there is a term that is not listed above, please email our team at firstname.lastname@example.org so we can add it to the list.