Reference — Volume 01
A working glossary of coaching terms.
Definitions written for coaches who use these terms day to day. Each entry leads with a one-sentence definition, followed by a worked example, and the formula where applicable. Cited sources at every stop.
21 terms · 3 clusters
Cluster
Methodology
16 entries
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. Cluster
Nutrition
3 entries
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. Cluster
Body composition
2 entries
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.