Training Info

Definition of terms:

• RIR: "Repetitions in Reserve" indicates how many repetitions you still have in reserve before you reach muscular exhaustion. Since your strength is standardized at 10 reps for 10RM, sets with different reps are comparable. TUT: "Time Under Tension" refers to the amount of time a muscle is under tension during an exercise. There are three distinct phases:
  • Eccentric phase: Muscle lengthening (e.g., lowering the weight)
  • Static phase: Short pause in the stretched position
  • Concentric phase: Muscle building (e.g., lifting the weight)
• Drop set: Once muscle fatigue is reached, the weight is reduced and further repetitions are performed without a pause. This process can be repeated several times to intensively stress the muscles and promote muscle growth.