BASIC DEFINITIONS

Intensity: Also known as “absolute intensity,” it is the amount of

resistance presented during a movement. Measured as force, and usually

expressed in pounds or kilograms. Thus the intensity of a 335lb squat for

one easy rep is higher than the intensity of a 315lb squat for 11.5 reps to

absolute muscular failure. When most people use this term, they really
mean the next term on our list.

Relative Intensity: Proximity to concentric muscular failure of any given

set. This means that a set of 405 for 3, where you could have done 6, is

less relatively intense than a set of 275 for 8, where you could have only

got 9 with a gun to your head.

Volume: The amount of total mechanical work done during a rep, set,

exercise session, week, or any other measurement of training time.
Technically measured as the sum total force x distance executed. It can

be measured precisely by multiplying the sets, reps, and weight as well

as the distance of bar path. However, in most cases volume is compared

between the same lifts (bench vs. bench, squat vs. squat) of the same

lifter, and thus distance can be obviated. For this reason a reasonable
proxy of sets x reps x weight can be used to estimate volume.

Frequency: The number of training sessions performed within a certain

unit of time, usually measured within the week.

Exercise Selection: The actual name of the exercise, or exercises, used in

a training session. For example, it is a true statement to say that you just

trained legs, but a more precise statement would explain that you did

squats and stiff legged deadlifts.

Chapter No. 1 Scientific Principles of Strength Training P 13

Light sessions are typically characterized by a reduction in volume and/or intensity. that will construct the second microcycle. Chapter No. Light Session: A session of training that is intentionally non-overloading (overload defined in detail in Chapter 4) and relatively easy to accomplish. An example would be training bench and accessories Monday. Those four workouts and three off days construct our first microcycle and when they are repeated next week. and so on. Off Day: A day during which no training sessions occur. and training deadlifts and lower body accessories Friday. and a distinct end which may or may not involve a cool down. a working phase. next Monday (when you train it for the first time again) is the start of the second microcycle. 1 Scientific Principles of Strength Training P 14 . Microcycles are typically (but not always) a week in length. In other words if you train bench and accessories on Monday. Each training session generally has a warm up. and strength. This of course includes all training sessions and off days within that time frame. The purpose of a light session is to enhance the process of recovery/adaptation while mitigating the loss of technique. overhead pressing and accessories Thursday. with planned alterations in weight set and rep amounts. squatting and lower body accessories Tuesday. muscle size.Training Session: A single bout of training which can be done multiple times per week or even multiple times per day. Microcycle: A unit of training time measured between the repetition of a single training session type.

Deload Phase: Most commonly referred to just as a “deload. or both. the purpose of which is to reduce fatigue while preserving adaptations. its reduction of volume and intensity from normal accumulation training must be marked and non-trivial. Chapter No. For a deload to be effective in meaningfully brining down fatigue.” it is an entire microcycle composed of light sessions of various sorts. which occurs through an increase in either volume.Accumulation Phase: A series of sequential microcycles during which training gets progressively harder. intensity. 1 Scientific Principles of Strength Training P 15 .

1 Scientific Principles of Strength Training P 16 .Chapter No.