Terminology you may hear

Rep:

Short for repetitions. One full movement on a piece of equipment or exercise.

Set:

A collection of reps equals one set for a specific exercise.

Further breakdown of the different type of sets:

Working Set:

Your actual/real set where you are using 100% effort. Generally speaking when a person or your trainer tells you, “Do 2 sets of Squats for 8 reps”. They mean 2 working sets. They are not counting any warmup sets or prep sets of Squats you did before hand.

Warmup Set:

In order to prevent injury and improve performance of a specific exercise. These are performed before your working set in order to warmup the body, joints, muscles, mobility, and to practice the technique before jumping straight into the heavy weight of a working set.

Prep Set:

Stands for “Preparation Set”. These are similar to warmup sets, however since your body has already warmed up for that muscle group then you necessarily do not need to do multiple warmup sets again. Therefore to become familiar with the technique when switching to the next exercise a prep set of only a few reps is usually used before your working set. Prep sets are also great for gaging how much weight you think you can increase to for your working set.

Drop Set / Strip Sets:

A technique for continuing an exercise by quickly lowering the weight after muscle failure has been reached at the initial higher weight. Example: Chest press of 100lbs for 10 reps, then quickly reducing the weight to 70lbs and continue doing reps until failure, this counts as 1 drop set. You can do double or triple drop sets by reducing the weight 2 or 3 times.

Pyramid Sets:

Gradually increasing the weight with each set performed, while simultaneously decreasing the reps. For advanced lifters only, can perform reverse pyramid training.

Technique/Form:

Is the proper positioning that your body is supposed to be moving biometrically for optimal performance and injury prevention for a specific exercise.

LISS:

Stands for “Low Intensity Steady State”. You aim for a low to moderate level of intensity that is maintained for a long, continuous period of time.

HIIT:

Stands for “High Intensity Interval Training”. Typical HIIT workouts have intervals of two to three minutes and a duration between 20 and 40 minutes of complete work.

Tabata:

Is a shorter more intense type of HIIT workout. For each exercise, you do eight rounds of 20 seconds of strenuous exercise followed by 10 seconds of rest. Tabata was

developed by Izumi Tabata in Tokyo in 1996.

AMRAP:

An acronym for “as many repetitions as possible.” The goal of these workouts is to do as many rounds or repetitions of a specific exercise.

EMOM:

An acronym for “every minute on the minute.” EMOM workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery period.

Concentric (the positive):

Movement happens when your muscles contract.

(Usually the most 'difficult' part of the movement.)

Eccentric (the negative):

Movement occurs when the muscle lengthens.

(Usually the 'easier' part of the movement.)

DOMS (Delayed Onset Muscle Soreness):

Is the pain and stiffness felt in muscles after your workout, especially if it's a new type of exercise you haven't done before, you pushed yourself harder than usual, and/or it's your first workout back after taking some time off. The soreness is felt most strongly 24 to 48 hours after the exercise.

Some say this is caused by the microscopic damage to the muscle fibers, others say it's not the muscle, it's the fluid and tissue between your muscle and skin. However the best remedy to reduce your soreness feeling is actually through movement of that muscle, even with just bodyweight.