Isometric Movement: Using a muscle to keep a weight still, usually by pausing and holding the weight still after having moved the weight “up” in a rep. The targeted muscle is working, but not changing length. It can be quite tiring!
- Example: try holding your arms straight out to the sides for as long as you can. This works the shoulders isometrically.
Volume Load: A way to “measure” how big workout is, by looking at the total amount of weight moved in all of your reps in all of your sets. It is calculated by Weight x Reps x Sets. Increasing volume over time lets you build more muscle over time.
- Example: If you did 2 sets of 8 reps on the bench press with 50 kg, your volume load would be 50 kg x 8 reps x 2 sets = 800 kg.
Volume: A simpler way to “measure” how big a workout is by simply looking at how many sets done in total during that workout. There is no universal definition of volume, but EBT prefers looking at volume by looking at how many sets have been done, instead of looking at Volume Load. Thus if you want to increase the volume of your workouts, you simply add more sets!
Failure: When you have done as many reps as you possibly can during a set, with the weight being impossible to move during the last rep, you are said to have reached failure.
Rep-Max (RM): With a heavier weight you will reach failure faster. If you can do 8 reps with a certain weight before reaching failure, that weight is called your “8-Rep-Max” or “8RM”. The weight with which you only can do 1 rep, before failing on rep 2 is your “1-Rep-Max” or “1RM”. As you get stronger, you will be able to lift heavier weights and your 1RM weight will become higher. 1RM tests is generally how strength is measured. Don’t try lifting at 1RM as a beginner! You will most likely injure yourself.
Muscle Names: It can be difficult to know which muscles we are talking about when talking about different exercises. So here’s a simplified breakdown of the main muscles you should be aware of: