Gym Terminology And What You Need To Know

Whether you’re new to the gym and training, or have loads of experience, the common terms constantly used around the gym can be confusing. I have started with a basic list to get you started, and we will touch on more important terms throughout your program one by one.

 

The Basics

SET: Refers to a certain number of repetitions that are performed one after the other without rest.
REP: Refers to the number of ‘repetitions’ of each exercise you will do. One rep is a single completion of the full range of motion of an exercise.
REST: Refers to the amount of time you rest between sets. 
SUPERSET: Refers to performing two exercises back to back without rest. Once you have finished both exercises, then you rest. This is counted as one superset. When you see “3 sets” next to an exercise within a superset, it means you have to complete the superset 3 times, NOT the first exercise 3 times then the second one. 
CIRCUIT: Refers to performing 3 or more exercises back to back without rest. When you see “3 sets” next to an exercise within a circuit, it means you have to complete the entire circuit 3 times, NOT 1 exercise 3 times then the next one. 
BB: Barbell
DB: Dumbbell 
KB: Kettlebell

 

Warming Up & Cooling Down

The warm up and cool down exercises are crucial components of your workout plan. Warming up your glutes is necessary for maximum activation and to increase blood flow to the area. Warming up and cooling down also assists in the prevention of injuries.

 

Warm up: Never just jump into your working sets. Warm up with some light cardio such as walking on a treadmill or exercise bike for 5-10 minutes before you workout. To make sure your glutes are activated, include various bodyweight only exercises in your warm up – 15-20 reps of donkey kicks or single leg hip extensions. Warmer muscles are more efficient and more resilient.
Cool down: Light walk on the treadmill for 5 min before stretching and foam rolling.
Stretching: Ensure you set aside 10 minutes per day to stretch. Stretching increases flexibility and your range of motion.

 

Resistance Training

FYI GIRLS – Weights will not make you big and bulky! Females simply do not have the amount of testosterone that males do in order for you to build muscle as they do. Your booty and other muscles, however, are muscles so in order to stimulate growth you will need to be lifting weights for the muscle fibres to break down, repair and grow!

Strength creates curves. You will only get so far using bodyweight exercises. Your glutes and legs need direct, heavy or powerful movements to fire correctly. They will respond to the stress of resistance training by growing. To get the best growth you need to be challenged by increasing your weight and plenty of time under tension. The stronger the body, the better the body!

 

Range Of Motion & Time Under Tension

When performing your workouts you need to be paying special attention to your range of motion (ROM). Range of motion refers to the full movement potential of your joints and muscles during an exercise. To really activate your booty you need to be hitting the full range of motion with every repetition. This is where stretching is really important as flexibility will enable you to hit the depth and range you need in order to maximise your results.

It is important when doing your glute exercises to keep constant tension on the muscle and hold the contraction or ‘squeeze’ at the peak of the movement for 2-3 seconds. In other words, take your time with each repetition, squeeze your glutes for the entire movement and pause at the peak for a couple of seconds to maximise the amount of time your muscle is under tension, commonly called Time Under Tension (TUT). This counts for each exercise you do – don’t rush through your workouts!