Beginner

Beginners either have no experience of weight training, or do have experience but have not done any strength exercise for some time. In the latter case, ability may improve quickly as previous knowledge and strength are regained.

Intermediate

Intermediates have been weight training for some time and have achieved a reasonable level of strength, experience and knowledge. They also have a good level of stamina and flexibility. If you are not sure if this is correct for you, select 'Beginner' then judge whether the program generated is suitable.

Experienced

Experienced people have been weight training for a number of years, increasing their strength considerably, and have in-depth knowledge and experience of training techniques. They also have a good level of stamina and flexibility, and knowledge of stretching exercises and fitness in general. If you are not sure if this is correct for you, select 'Intermediate' then judge whether the program generated is suitable.

Back to contents

This is a person's current weight training goal. It interacts with ability level when creating a program, so a beginner who selects 'maximise' will not be given a routine of the same complexity, intensity, and length as an experienced weight trainer who selects 'maximise'.

Maximise

Weight training is very important for a person whose aim is "maximise". They want to increase their strength or muscle mass as much as possible, and are willing to weight train at least two days per week, in addition to improving their knowledge of anatomy, exercise techniques, nutrition and other related issues.

Improve

Weight training is important to a person whose aim is "improve". They want to increase their strength or muscle mass, but it is not the most important thing to them, and are willing to weight train at least one day each week, or two if they are experienced in weight training.

Maintain

Weight training is not particularly important to a person whose aim is "maintain" but they do want to preserve their current level of strength and muscle mass, and are willing to weight train one day each week.

Back to contents

Full Body Each Day

The whole body is trained each workout day. The major muscle groups (legs, chest, back) will be worked but minor groups (arms, shoulders etc.) may not be trained directly.

Good for those short on time or starting weight training.

2 Day Split

Half of the body is trained on the first workout day, then the other half on the second workout day. Both the major muscle groups (legs, chest, back) and minor groups (arms, shoulders etc.) will be worked each week.

Split routines give good flexibility to vary exercises and train muscles intensely, but particular care should be taken to balance workouts and recover fully.

3 Day Split

A third of the body is trained on each workout day, so that all the major (legs, chest, back) and minor (arms, shoulders etc.) muscle groups will be worked each week. Special attention can be given to certain body parts or muscles.

Split routines give good flexibility to vary exercises and train muscles intensely, but particular care should be taken to balance workouts and recover fully.

2 x 2 Day Split

Half of the body is trained on the first and third workout day, then the other half on the second and fourth workout day. Both the major muscle groups (legs, chest, back) and minor groups (arms, shoulders etc.) will be worked each week, and special attention can be given to certain body parts or muscles. Each muscle group is trained hard once each week, and light once each week. Forearms and calves are trained once each week.

Split routines give good flexibility to vary exercises and train muscles intensely, but particular care should be taken to balance workouts and recover fully. Care must be taken to keep workout intensity low on "light" days.

4 Day Split

A quarter (fourth) of the body is trained on each workout day, so that all the major (legs, chest, back) and minor (arms, shoulders etc.) muscle groups will be worked each week, plus forearms and calves. Special attention can be given to certain body parts or muscles.

Split routines give good flexibility to vary exercises and train muscles intensely, but particular care should be taken to balance workouts and recover fully.

Circuit (Alternate Muscles)

Only one set, with a moderate weight, is done for each exercise. The aim is to improve both strength and stamina by alternating the muscles worked on each exercise and not resting between exercises, thereby keeping the heart rate high. Only machines are used to minimise the amount of preparation for each exercise, and the whole series of exercises should be repeated once or more per workout.

Good for those short on time, starting weight training, or aiming only to maintain current strength levels.

Circuit (Consecutive Muscles)

Only one set, with a moderate weight, is done for each exercise. The aim is to improve both strength and stamina by not resting between sets and therefore keeping the heart rate high. Major muscle groups (legs, chest, back) are worked with two or more subsequent exercises to emphasize the strength-building aspects. Only machines are used to minimise the amount of preparation for each exercise, and the whole series of exercises should be repeated once or more per workout.

Good for those short on time, starting weight training, or aiming only to maintain current strength levels.

Back to contents

A set is a series of reps performed one after another, until a target number is reached. If more than one set of an exercise is performed, each one is followed by a short rest (one to three minutes) for the muscles to recover.

Straight

Following an exercise warm-up with light weight, each set is performed with the same weight.

Pyramid

Following an exercise warm-up with light weight, the weight is increased each set. Only the final one or two sets are the real "work" of the exercise.

Triple-drop

Following an exercise warm-up with light weight, the exercise is first performed with a relatively heavy weight for the required number of reps. Immediately approximately half the weight is removed and as many further reps as possible are performed. Then half of the remaining weight is removed and further reps are performed to failure. Triple-drop sets require a training partner or spotter to quickly remove the weight, and ensure safety.

Pre-exhaust

Following an exercise warm-up with light weight, the first exercise is performed to near failure. Immediately after, the second exercise is performed to failure. Less weight is required for the second exercise than would normally be used. A spotter or 'safe' equipment (e.g. most machines, smith rail) should be used for the second exercise to ensure safety.

This technique works by first performing an isolated exercise for a muscle to work it directly (the pre-exhaust itself) followed by a compound exercise for the same muscle to work it further with the assistance of other muscles.

Super

Following an exercise warm-up with light weight, the first exercise is performed, immediately followed by the second exercise.

This technique is used to work opposing muscles together and intensify the 'pumped' feeling by directing blood to two muscles in the same area of the body. Opposing muscles are those which perform opposite movements, for example biceps and triceps or quadriceps and hamstrings.

Back to contents

A rep (short for 'repetition') of an exercise is one complete movement. Normally a series of reps are performed, making up a set.

Comfortable

A weight is chosen so that the required number of reps can be performed without great effort, typically three to four reps from failure.

Near Failure

A weight is chosen so that the required number of reps can be performed with some effort, typically one to two reps from failure.

To Failure

A weight is chosen so that performing the required number of reps is sufficient to result in failure to perform the movement. 'Safe' equipment (e.g. most machines, smith rail) or a competent spotter should be used.

Forced

A weight is chosen so that failure to perform the exercise occurs one to two reps before the required number. A training partner or spotter then gives the minimal assistance necessary so that one or two further reps can be performed. Forced reps place great demands on the body so should be used sparingly.

Negative

A weight is chosen so that failure to perform the exercise occurs three to four reps before the required number. A training partner or spotter then gives assistance to complete the hardest part of the exercise, before the weight is returned slowly under control. Negative reps differ from forced reps because the focus is on slowly lowering a heavy weight under control, rather than normal "lifting" part of the exercise. Negative reps place great demands on the body so should be used sparingly.

Back to contents

Compound

A compound exercise is where two or more joints are involved in the movement. For example, a bench press involves movement of the shoulder and elbow joints, and a squat involves movement of the ankle, knee and hip joints.

Compound exercises are often used for strength-building as they typically involve a large mass of muscle, and a relatively heavy weight can be used. Compound exercises normally have a range of movement with a fixed end position - when the arms or legs straighten - and the exercise should be performed over the full range of movement.

Isolated

An isolated exercise is where only one joint is involved in the movement. For example, a curl involves movement of the elbow joint only, and a leg extension involves movement of the knee joint only.

Isolated exercises are generally used for directly working a specific muscle, in addition to a compound exercise, a relatively light weight should be used. Isolated exercises often have a range of movement with no fixed end position - the correct range of movement should be learned to get the full benefit of the exercise.

Back to contents