Glossary
Canonical term reference for the Barlore knowledge base. If you're new to training and see an unfamiliar term in a program or exercise page, look it up here.
Reading a Program Table
Most programs present exercises in a table like this:
| Exercise | Sets × Reps | Intensity | Notes |
|---|
| Back Squat | 3 × 5 | 80% TM | Primary compound |
| Bench Press | 4 × 8–12 | RPE 8 | Double progression |
| Side Lateral Raise | 3 × 15–20 | — | Isolation accessory |
Here's what each column means:
- Sets × Reps —
3 × 5 means 3 sets of 5 repetitions each. 4 × 8–12 means 4 sets of 8 to 12 reps (use double progression: add reps each session until you hit the top of the range, then add weight). - Intensity — How heavy to go. Can be expressed as
% TM (percentage of training max), % 1RM (percentage of one-rep max), or RPE (rate of perceived exertion). See sections below. - AMRAP — "As Many Reps As Possible." Written as
5+ — do at least 5, then keep going until you can't complete another rep with good form. - Rest — Time between sets. If not specified, use 2–3 minutes for compound lifts and 1–2 minutes for isolation exercises.
Double Progression
The most common beginner progression method. Two variables increase in sequence:
- Add reps at the same weight until you reach the top of the prescribed range on all sets
- Add weight and reset to the bottom of the range
Example: Bench Press is prescribed at 3 × 8–12.
- Session 1: 60 kg × 8, 8, 8 → not at top of range yet, stay at 60 kg
- Session 4: 60 kg × 10, 11, 12 → hit 12 on all sets → next session: 62.5 kg × 8, 8, 8
Movement Patterns
| Term | Aliases | Description |
|---|
| Squat | back squat, front squat | Knee-dominant movement — you bend at the knees and hips to lower your body, then stand up |
| Hinge | hip hinge, deadlift pattern | Hip-dominant movement — you push your hips back while keeping your legs relatively straight |
| Horizontal press | bench, push | Pressing a weight away from your chest (lying down or standing) |
| Vertical press | overhead press, OHP | Pressing a weight overhead |
| Horizontal pull | row | Pulling a weight toward your torso |
| Vertical pull | pull-up, pulldown | Pulling your body up or pulling a weight down from above |
| Carry | loaded carry, farmer's walk | Walking while holding heavy weight |
| Isolation | single-joint | Movement that works one muscle group through one joint (curls, raises, extensions) |
Intensity & Effort
| Term | What it means | Example |
|---|
| 1RM | One-rep max — the heaviest weight you can lift once | "My squat 1RM is 140 kg" |
| e1RM | Estimated 1RM — calculated from a lighter set using a formula | See testing_protocols |
| TM | Training max — 85–90% of your 1RM, used to calculate working weights | "TM = 126 kg (90% of 140 kg)" |
| % TM | Percentage of training max | "65% TM" = 65% × 126 = 82 kg |
| % 1RM | Percentage of true one-rep max | "80% 1RM" = 80% × 140 = 112 kg |
| RPE | Rate of perceived exertion (1–10 scale) | RPE 8 = you could have done 2 more reps |
| RIR | Reps in reserve — how many reps you had left | RIR 2 = you stopped with 2 reps left in the tank |
RPE / RIR Quick Reference
| RPE | RIR | What it feels like |
|---|
| 10 | 0 | Maximum effort — could not have done another rep |
| 9 | 1 | Very hard — maybe one more rep possible |
| 8 | 2 | Hard — two more reps possible |
| 7 | 3 | Moderate — three more reps possible, starting to feel challenging |
| 6 | 4 | Moderate — four more reps, a good warm-up set weight |
Program Structure Terms
| Term | Meaning |
|---|
| Compound exercise | A movement that uses multiple joints and muscle groups (squat, deadlift, bench press, row) |
| Isolation exercise | A movement that targets one muscle group through one joint (curl, lateral raise, leg extension) |
| Primary / main lift | The most important exercise in a session — usually a heavy compound movement |
| Supplemental / secondary | A supporting exercise that builds the same muscles as the primary, often at lighter weight or different angle |
| Accessory | A smaller exercise that targets a specific weak point or muscle group (usually isolation) |
| Superset | Two exercises performed back-to-back without rest between them |
| Drop set | After reaching failure, immediately reduce the weight and continue repping |
| Rest-pause | After reaching failure, rest 10–15 seconds, then do a few more reps at the same weight |
| Working sets | The sets that count — not warm-up sets |
| Warm-up sets | Lighter sets before working weight to prepare your muscles and joints |
| Deload | A planned easy week (reduced weight or volume) to let your body recover. See deload |
| Mesocycle | A training block, usually 4–6 weeks, with a specific focus |
| Microcycle | One week of training |
Periodization Terms
| Term | Meaning |
|---|
| Linear periodization | Gradually increase weight and decrease reps over weeks |
| Undulating periodization | Vary intensity and volume within each week (e.g., heavy Monday, light Wednesday, moderate Friday) |
| Block periodization | Dedicate each mesocycle to one quality (e.g., 4 weeks hypertrophy, 4 weeks strength, 2 weeks peaking) |
| Conjugate | Train multiple qualities simultaneously with rotating exercise variations (Westside method) |
Exercise Role in Programs
| Term | In program files | Meaning |
|---|
| Primary | role: primary | The main lift — heaviest, done first, defines the session |
| Supplemental | role: supplemental | Supports the primary — similar pattern, moderate load |
| Accessory | role: accessory | Targets a specific muscle — lighter load, higher reps |
Credibility Tiers
Used in source citations. From strongest to weakest evidence:
| Tier | What it is | Example |
|---|
meta_analysis | Statistical combination of multiple studies | "Schoenfeld 2017 meta-analysis of 15 RCTs" |
rct | Randomized controlled trial — gold standard single study | "Longland 2016 — 40 trained men, 4 weeks" |
expert_consensus | Position statement from professional body | "NSCA Essentials of Strength Training" |
practitioner | Published work from experienced coach | "Wendler's 5/3/1 book" |
anecdotal | Gym tradition, forums, personal experience | "Most lifters find that..." |
Muscle Roles
| Term | In exercise files | Meaning |
|---|
| Primary | role: primary | The main muscle producing force — this is the muscle the exercise "trains" |
| Secondary | role: secondary | Helps the primary but is not the main target |
| Stabilizer | role: stabilizer | Holds a joint in position but doesn't produce movement |
Nutrition Terms
| Term | Meaning |
|---|
| TDEE | Total Daily Energy Expenditure — how many calories you burn per day |
| Surplus | Eating more calories than your TDEE — for muscle gain |
| Deficit | Eating fewer calories than your TDEE — for fat loss |
| Maintenance | Eating at your TDEE — body weight stays stable |
| MPS | Muscle Protein Synthesis — the process of building new muscle tissue |
| Leucine threshold | The minimum leucine per meal (~2–3 g) to trigger MPS |
| Recomp | Body recomposition — gaining muscle and losing fat simultaneously. See body_recomposition |
Abbreviations
| Abbreviation | Full term |
|---|
| BB | Barbell |
| DB | Dumbbell |
| KB | Kettlebell |
| BW | Bodyweight |
| OHP | Overhead Press |
| RDL | Romanian Deadlift |
| GHR | Glute Ham Raise |
| PPL | Push Pull Legs (program split) |
| UL | Upper/Lower (program split) |
| BBB | Boring But Big (5/3/1 variation) |
| AMRAP | As Many Reps As Possible |
| EMOM | Every Minute On the Minute |
| WOD | Workout of the Day (CrossFit) |
| DOMS | Delayed Onset Muscle Soreness |
| SRA | Stimulus-Recovery-Adaptation |
| MEV | Minimum Effective Volume |
| MAV | Maximum Adaptive Volume |
| MRV | Maximum Recoverable Volume |
| BFR | Blood Flow Restriction |