This acronym stands for “rate of perceived exertion,” a rating scale of the effort required for a particular set. Sedentary activities such as lying on the couch rank 0 on the RPE scale. On the other hand, short-burst activities such as sprints rank 10.

Lifters who abuse steroids may experience “Roid rage”. Symptoms include anger and aggression at the slightest provocation. It’s best to steer clear of blokes with “Roid rage” at the gym.

This is an acronym which means “reps in reserve,” or the number of reps you can crank out before you reach failure. If you can do two more reps before you reach failure in your bench press, that’s your RIR.

This the number of beats your heart makes when you’re at rest. Cardiologists say the ideal resting heart rate is between 60 to 100 beats per minute.

This is a cardiovascular machine with a pedal, seat with backrest, and side grip handles. It’s a common fixture in many fitness centres and home gyms.

This is a shortened version of recompose. This entails adjusting one’s body composition to achieve a more aesthetic physique. Typically, bulking and cutting are part of the recomp process.

Intense exercises which can break an iron rail at the fitness centre qualify as railbreakers. Squats, deadlifts, and bench presses are among the most intense compound movements.

This is strong, first-rate muscle mass which is a byproduct of hard training, sound nutrition habits, and ample recovery time. If you have quality mass, you’re well on your way to achieving your fitness goals.

When you punk someone, you embarrass and show him up at the gym. For example, when you lift more than a bloke who thinks he’s all that, you just punked him.

This describes a bone or muscle which is near the centre of the body or where it’s attached. For instance, the biceps tendon attached to the shoulder joint is the proximal attachment.

The is the amount of time between your last rep and the consumption of a protein shake which helps keep catabolism in check.

This refers to the process of making new protein for your muscles. When intense training breaks down muscle fibres, the need to build them arises. Proper nutrition, supplementation, and recovery result in a positive protein synthesis balance.

This entails increasing the resistance as a lifter gains strength during his training period. Experts believe placing extra tension and resistance on the muscles will help them grow down the track.

This term means “preparation for action.” Changing thought patterns which align with an individual’s training goals will boost performance. For instance, when an athlete prepares his mind on how he can maximise his reps, he will exceed expectations.

Prepping is another term for preparing for a bodybuilding competition. When one preps, he lays out his training and nutrition plans for the weeks leading up to the contest.

This is the part of a bodybuilding competition where bodybuilders pose simultaneously, trying to outdo the others and making a final impression on the judges.

Also known as jump training, plyometrics incorporates various exercises of varying speed and force to help increase one’s power. Examples include box jumps, lateral skater jumps, squat jumps, and wall ball.

When you exert yourself during a tough training session to the extent the veins in your neck pop out, you’re piston-popping. Doing heavy sets on the barbell bench press, squats, and deadlifts will do this.

Periodisation refers to breaking down a long-term training program into smaller chunks or phases. Trainers typically make adjustments to the program during each phase to help the athlete progress.

When you hold a lift for a second or two at some point of the movement, you’re doing pause reps. Experts believe doing this helps extend mechanical tension which stimulates muscle growth.