Like every hobby, bodybuilding /weight training has a lingo all its own. It can be intimidating when you hear muscle guys and fitness fanatics throw around terms like “supersets” or “negative reps” as they hoist and heave around monster weights. Don’t sweat it! This week let us give you the lowdown on a few simple terms and techniques that are sure to maximize your workouts in less time!

 “Superset” is a widely misused term. Technically, a superset is when you train two opposing muscle groups (i.e. biceps versus triceps, back versus chest) with only a small break between exercises. For example, you may do a set of flat bench dumbbell presses for chest, then move quickly using the same weights into a bent over dumbbell one arm row. Go back and forth for three sets of each. Take a brief break and then alternate incline dumbbell presses and wide grip lat pull downs. Supersets create balance and joint strength and allow one muscle group a brief rest while you blast its opposing muscle group.

Compound sets are great especially if you have a problem muscle group that won’t grow. Compound sets are two intense exercises for the same muscle group. For example, a standing barbell curl can be combined with a preacher curl to really fry those biceps. Perform a set of barbell curls to exhaustion, then move to a set of killer preacher curls to isolate those twin peaks.

If you’re really cruising for a burn, go for tri-sets. This means simply that you add a third or even a fourth exercise to the above torture as you max out those mighty arms.

Forced reps are a great way to push muscles just a little harder, once they’ve been pretty much exhausted. Just when you think you can’t do another curl, press or squat, recruit someone else’s muscles to help you! That’s right, get a trainer, partner,or buddy to help you squeeze out a couple of forced reps before you rack your weights and call it quits.

Learn to accentuate the negative – at least with your reps! When I train clients, I’ll often have them focus on the negative or eccentric contraction during an exercise. For example, during a bicep curl, explode as you bring the weight to your chin (concentric or positive contraction) then as you lower the weight, slow down and focus as you push your muscles to a new level of fatigue. Try doing negatives with bis, tris, chest, legs, etc., once a month to maximize size and strength.

No need to be intimidated. You’ve got the lingo down. Now get in that gym and show ‘em your stuff.