WEIGHT TRAINING PROGRAMS (LINKS)
BEGINNER:
AllPro Simple Beginner’s Routine
INTERMEDIATE:
ADVANCED:
STRENGTH + HYPERTROPHY
PHAT: Power Hypertrophy Adaptive Training
GLOSSARY OF COMMON FITNESS TERMS
1RM (One Rep Max): the maximum amount of weight able to be lifted for one repetition
Accessory Lift: lifts that enhance and help increase a main lift, usually involving isolation exercises
Adaptation: the process by which muscles become used to repeated bouts of stress
BMR (Basal Metabolic Rate): the amount of energy the body uses just for basic survival (breathing, digestion, circulatory function, etc.)
Compound Lift: a multi-joint weightlifting exercise that involves multiple muscle groups
Deload: an extended period of time off from working out (typically a week), or reducing lifting intensity by 50% or less for the same duration
Homeostasis: in the body, the tendency toward maintaining the status quo; the body resists major changes, and would rather maintain body weight, muscle mass, etc., keeping energy use to only what is needed
Hypertrophy: in this case, the increase in size of, and the amount of, muscle fibers, i.e. muscle growth
Isolation Lift: a single-joint weightlifting exercise targeting one main muscle group
Macros (Macronutrients): the main contents of foods needed in large quantities for basic survival; all foods fall into three different macronutrient categories: protein, carbohydrates, and/or fat
Progressive Overload: the gradual increase of stress placed on the body during exercise training, whether it be more repetitions, and/or more weight added to the workload
Resistance Training: lifting or pushing against anything that takes significant force to move, causing muscles to contract
Skinny Fat: ideal/healthy body weight, but lacking in muscle mass with more body fat; uneven body proportions
TDEE (Total Daily Energy Expenditure): the amount of energy the body uses daily