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Exercise Database

Close Grip Bench Press

Close Grip Bench Press

clsoe grip bench press

  • Have the elbows OUT to hit the Lateral Head.
  • Keep the elbows IN to hit the Medial/Long Heads.
  • Straighten the arms each rep to hit the tricep fully.
  • Lower it slowly under control.
  • Try a pause at the bottom of the movement.

Single Arm Preacher Curl

Single Arm Preacher Curl

single arm preacher curl

  • The Preacher Curl hits the Short Head of the bicep, as the arm is supported by the bench at full extension.
  • You can do this over the back of a bench, or use a preacher curl station.
  • Really focus on slowly lowering the weight for 3-4 seconds each rep.
  • If you want to hit the Long Head, stick with a concentration curl.

Zottman Curl

Zottman Curl

zottman curl

  • The Zottman Curl hits the Long Head of the bicep and the Brachialis.
  • Bring the weight up with a normal grip, rotate at the top, and slowly lower facing away.
  • Don’t use a weight so heavy you have to rock your body backwards to lift it up.
  • Make sure you fully extend the arms at the bottom of the movement.
  • Really focus on slowly lowering the weight for 3-4 seconds each rep.

Barbell Curl

Barbell Curl

standing barbell curl

  • Use a wider grip to hit the Short Head of the bicep and a narrow grip to hit the Long Head.
  • Don’t use a weight so heavy you have to rock your body backwards to lift it up.
  • Make sure you fully extend the arms at the bottom of the movement.
  • Don’t rush! Try two seconds to come up and three seconds to lower it.

Weightlifting Basics For New Lifters

Hey Guys, this page gives a quick explanation of some of the terminology you might come across in a training article and may not understand.

Terminology

For those new to lifting, a few terms coming up might be confusing. Below you’ll find images of an EZ-Curl Bar, Barbell, and Dumbbell.

barbell ez curl bar dumbbells weightlifting beginners terminology

Sets and Reps

A “rep” is a repetition, which is how many times you repeat the movement before stopping. If I do 10 press-ups, i’ve done 10 “reps” of press-ups. If I rest, then do another 10 reps, that’s two “sets”. If you see “3 x 8” written in a workout, that is shorthand for “3 sets of 8 reps” – meaning do 8 reps, rest, 8 reps, rest, 8 reps.

Drop Sets

This is where you complete an exercise, and immediately reduce the weight and lift again. You can repeat this more than once, but the emphasis is on keeping the rest to an absolute minimum (under 5 secs) and is normally done with multiple sets of weights or a partner to assist you. An example could be bench press with 100kg, then 80kg, then 60kg, then 40kg.

Supersets

Similar to above, but instead of doing the same exercise, you will do another one straight after. This could be a bicep exercise, followed by another bicep exercise, or a bicep exercise followed by a tricep exercise. The second option allows you to train multiple muscle groups in a shorter space of time.

ATG

This stands for Ass To Grass, and is in relation to back (or front) squats. There is a lot of criticism thrown at those who don’t squat below parallel (hip bone level with the top of the knee), and those who sink right down so their bum almost touches the floor are said to be squatting “Ass To Grass”.

AMRAP

This is shorthand for As Many Reps As Possible. It’s exactly as it sounds, if this is written somewhere then you are expected to complete as many repetitions of the exercise as you can with good form.

EMOM

This is shorthand for Every Minute On The Minute. You start the exercise 60 seconds after you started the last set, instead of after you finished the last set. If you had a timer it would run continuously and you would start each set at 0:00, 1:00, 2:00, 3:00 etc. The benefit of this is to keep you completing each set as efficiently as possible, because otherwise it is eating away into your recovery time. If it takes you 45 seconds to finish, you get 15 seconds rest, whereas if you can complete all the reps in 30 seconds, you get 30 seconds rest.

Concentric

The ‘concentric’ part of the lift is where the muscle involved will shorten. For a bicep curl that’s when you are lifting the weight up towards you shoulder. For a squat, it is the part of the movement where you are coming back up to  standing position. If you are looking to increase muscle size, this is generally the less important part of the lift, but always good to use proper form.

Eccentric

The ‘eccentric’ part of the lift is where the muscle involved will shorten. For a bicep curl that’s when you are lowering the weight down to your waist. For a squat, it is the first part of the movement where you lower yourself from a standing position. If you are looking to increase muscle size, this is the most important part of the lift. Focus on taking 3-4 seconds to lower the weight on each rep. Your eccentric strength will be stronger than your concenric strength i.e. you can slowly lower a heavier weight than you can curl, so you will fail to lift a weight before you fail to lower it. Bodybuilders use spotters to help get an extra few reps out at the end of each set to maximise eccentric fatigue.

Delayed Onset Muscle Soreness

This is known as “DOMS”, and it is the muscle soreness you experience 12-48 hours after a workout. When you lift weights you are creating very small tears in your muscle fibres, which then build back stronger. Most of the muscle tears occur during the eccentric phase of the movement. To reduce the effects of DOMS, you can have a cold shower after your workout, or take Branch Chain Amino Acids (BCAAs).