FITNESS RESOURCES

WEIGHT TRAINING PROGRAMS (LINKS)


BEGINNER:

StrongLifts 5×5

Starting Strength

AllPro Simple Beginner’s Routine


INTERMEDIATE:

Bill Starr 5X5

Madcow 5X5

Texas Method


ADVANCED:

Wendler 5/3/1

Arnold’s Blueprint to Mass


STRENGTH + HYPERTROPHY

PHAT: Power Hypertrophy Adaptive Training

PHUL Workout Program


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