Reference
Coaching glossary.
Definitions written for coaches who use the terms day to day. Each entry leads with a one-sentence definition, followed by a worked example and the formula where applicable.
Methodology
- As Many Reps As Possible AMRAP A working set performed to true failure, with no preset rep cap. Used as a test set or as the final intensity set in a cluster.
- Autoregulation Adjusting today's training load based on the lifter's daily readiness rather than a pre-fixed program. Usually implemented via RPE-capped sets or velocity-based stops.
- Deload A planned week of reduced training load (volume and/or intensity) to clear accumulated fatigue before the next training block. Typically last week of a mesocycle.
- Estimated One-Rep Max e1RM A predicted maximum weight a lifter could perform for one rep, projected from a sub-maximal working set using a regression formula like Epley or Brzycki.
- Every Minute on the Minute EMOM A density protocol where the lifter starts a prescribed set at the top of every minute. Rest equals the remainder of the minute after the set completes.
- Hypertrophy Skeletal muscle growth: the increase in cross-sectional area of muscle fibers driven by mechanical tension and metabolic stress. Distinct from strength gains, which include neural adaptation.
- Maximum Adaptive Volume MAV The weekly volume range that produces the most hypertrophy without compromising recovery. Sits between MEV and MRV. The peak training zone of a hypertrophy block.
- Maximum Recoverable Volume MRV The highest weekly set count a lifter can recover from without accumulating performance loss across sessions. Above MRV, recovery debt builds and gains reverse.
- Mesocycle A 4-12 week training block with a single dominant goal (hypertrophy, strength, peaking). The middle layer of training periodization.
- Microcycle The shortest planning unit in periodization, usually 5 to 10 days. Holds a consistent volume and intensity profile before recalibrating. Typically equals one training week.
- Minimum Effective Volume MEV The lowest weekly set count per muscle group that produces measurable hypertrophy. Useful as a starting volume when entering a hypertrophy block.
- One-Rep Max 1RM The maximum weight a lifter can perform for exactly one rep with proper form. The reference point against which all percentage-based prescriptions are calculated.
- Periodization Long-term planning of training across blocks of distinct emphasis (volume, intensity, peaking) to drive specific adaptations. Used to manage fatigue and produce a peak at a target date.
- Progressive Overload Increasing training stimulus over time to drive adaptation. Most often via load, reps, or set count; sometimes via tempo, range of motion, or rest reduction.
- Rating of Perceived Exertion RPE A 1-10 scale rating how hard a set felt, anchored to reps left in reserve. RPE 10 = true failure; RPE 8 = 2 reps left; RPE 6 = 4 reps left.
- Reps in Reserve RIR The number of reps a lifter could have done beyond what they did before reaching failure. RIR 2 = could have done 2 more.
Nutrition
- Basal Metabolic Rate BMR The calories your body burns at rest to keep basic life functions running. Mostly determined by lean body mass, age, and sex.
- Non-Exercise Activity Thermogenesis NEAT Calories burned through unstructured movement: walking, fidgeting, daily chores. Often the largest variable component of TDEE.
- Total Daily Energy Expenditure TDEE Total calories your body burns in a 24-hour cycle including movement, digestion, and exercise. Calculated as BMR × activity multiplier.
Body composition
- Fat-Free Mass Index FFMI A height-normalized measure of lean mass. BMI's pickier cousin, replaces total weight with lean body mass. Useful for tracking lean mass changes during a cut.
- Lean Body Mass LBM Total body weight minus fat mass. Includes muscle, organs, bone, water, connective tissue. The metabolically active portion of body weight.