Definitions:

RIR: “Repetitions in Reserve” indicates how many repetitions you have left before reaching muscular failure.

10RM: “10 Repetition Maximum” is the weight you can lift for exactly 10 repetitions (reps). Since your strength is standardized to 10 reps at 10RM, it allows comparison between sets with different rep counts.

TUT: “Time Under Tension” refers to the duration a muscle is under strain during an exercise. It is divided into three phases:

• Eccentric Phase: Muscle lengthening (e.g., lowering the weight)

• Static Phase: Brief pause in the stretched position

• Concentric Phase: Muscle contraction (e.g., lifting the weight)

Drop Set: After reaching muscle fatigue, the weight is reduced, and additional repetitions are performed without rest. This process can be repeated multiple times to intensely challenge the muscles and promote muscle growth.