Glossary

The words a program assumes you know, each in one plain sentence and one drawing.

The basics

The words every plan assumes you know.

Eccentric The eccentric is the lowering half of a rep, in which the muscle lengthens under the weight.

Lifters call it the negative; the lifting half is the concentric. The ACSM's 2009 position stand names concentric, eccentric and holding-still muscle actions. In tempo notation the eccentric is the first number.

Sets and reps

The kinds of set, and the ways sets are put together.

EMOM Every minute on the minute EMOM is a way of timing sets: you start a set at the top of every minute and rest for whatever is left of the minute.

The faster you finish the set, the longer you rest. It comes from circuit-style training, like the timed sense of AMRAP.

The bar and plates

The parts of a bar and the things you load on it.

EZ bar An EZ bar is a short barbell with a zigzag bend in the shaft, so the hands sit at an angle.

It is used mostly for curls and triceps work, and weighs less than a straight bar. The weight differs by maker: Eleiko's curl bar is 12 kg (26.46 lb) and 1.316 m long.

Numbers and scores

The figures lifters quote, and what each one measures.

Epley formula The Epley formula estimates a one-rep max from a set of several reps: one-rep max = weight × (1 + reps ÷ 30).

Estimated 1RM Estimated one-rep max An estimated 1RM, or e1RM, is a calculated guess at your one-rep max, worked out from a set of several reps with a formula instead of a heavy single.