The language.
The words the whole app runs on, in plain language. No gatekeeping, no fluff.
The Method
- Triple FThe whole method, in three words.→
- FormOwn the movement before you load it.→
- FailurePush the right muscle to its edge.→
- FrequencyRepeat it until it is who you are.→
- FocusMonth one. Learn the workout.→
- ForceMonth two. Turn the intensity up.→
- FireMonth three. Peak effort, still clean.→
- Alpha & BetaYour first month. Training wheels, on purpose.→
- Main CycleThree phases. Focus, Force, Fire.→
- AnchorThe one that matters most that day.→
- Intensity EnhancerHarder, without just adding weight.→
- Target MuscleThe muscle the exercise is there for.→
- Active RestMoving on the days off your split.→
- ProgramYour plan, not a pile of workouts.→
- Program DayOne day inside your Program.→
- Push DayThe day for your pushing muscles.→
- Pull DayThe day for your pulling muscles.→
- Legs DayThe day for your lower body.→
- ABCThree training days, three letters.→
- ABCDFour training days, four letters.→
Training
- RepOne full movement, down and up.→
- SetA run of reps, then rest.→
- Rep RangeThe window your reps should land in.→
- Working SetThe sets that count.→
- Warm-up SetLighter sets that get you ready.→
- Back-off SetLighter, after the heavy one.→
- Rest IntervalThe break between sets.→
- TempoHow fast each part of the rep moves.→
- Range of MotionHow far the movement travels.→
- Time Under TensionHow long the muscle works in a set.→
- Training VolumeHow much work you do.→
- Training SplitHow your training is divided across the week.→
- Full BodyEvery major muscle, every session.→
- Upper/LowerUpper body one day, lower body the next.→
- Push Pull LegsPushing, pulling, legs.→
- Bro SplitOne muscle group, one day.→
- RPEHow hard that set was, from 1 to 10.→
- RIRReps you still had in the tank.→
- One-Rep MaxThe most you can lift once.→
- Technical FailureThe rep where your form would break.→
- Momentary Muscular FailureThe muscle can't finish the rep right now.→
- AMRAPAs many reps as possible.→
- Cheat RepA rep finished by the wrong muscles.→
- Partial RepA rep through only part of the range.→
- Forced RepExtra reps with a partner's help.→
- Drop SetHit the limit, drop the weight, keep going.→
- Rest-PauseA short breather, then a few more.→
- SupersetTwo exercises, back to back.→
- Giant SetThree or more exercises in a row.→
- CircuitA loop of exercises, in order.→
- PyramidEvery set heavier, fewer reps, more rest.→
- Reverse PyramidHeaviest first, then lighter.→
- Concentric HoldPause at the squeeze.→
- Eccentric HoldPause on the way down.→
- NegativesThe lowering part, on purpose.→
- Pre-ExhaustTire the target muscle first.→
- Cluster SetOne set, broken into mini-sets.→
- Burnout SetOne last set to empty the tank.→
- FinisherA short last effort for the muscle of the day.→
- EMOMEvery minute, on the minute.→
- Compound ExerciseMany joints, many muscles.→
- Isolation ExerciseOne joint, one main muscle.→
- Movement PatternThe basic shape of a movement.→
- HingeBend at the hips, keep the back long.→
- SquatHips and knees bend together.→
- LungeOne leg forward, down, drive up.→
- Horizontal PushPushing away from your chest.→
- Vertical PushPushing overhead.→
- Horizontal PullRowing toward your body.→
- Vertical PullPulling down from overhead.→
- CarryWalking with weight.→
- UnilateralOne side at a time.→
- GripHow your hands hold the weight.→
- Overhand GripPalms facing down or away from you.→
- Underhand GripPalms facing up or toward you.→
- Neutral GripPalms facing each other.→
- Mixed GripOne hand over, one hand under.→
- Hook GripThumb under, fingers over.→
- Thumbless GripThumb on the same side as the fingers.→
- Wide GripHands wider than your shoulders.→
- Close GripHands close together.→
- Reverse GripThe usual grip, flipped.→
- Snatch GripA very wide grip.→
- LockoutThe fully finished top of a rep.→
- BracingLock your middle before you move.→
- Neutral SpineYour back in its natural line.→
- Double ProgressionReps first, then weight.→
- Linear ProgressionA little more weight every time.→
- PeriodizationTraining planned in phases.→
- DeloadEasier on purpose, to recover.→
- PlateauWhen progress stops moving.→
- OverreachingShort-term overload you recover from.→
- OvertrainingToo much, for too long, with too little recovery.→
- RecoveryWhat happens between sessions.→
- Active RecoveryEasy movement that helps you bounce back.→
- DetrainingLosing some of what you built, after a break.→
- CardioTraining your heart and lungs.→
- AerobicEffort you can keep going.→
- AnaerobicShort, hard bursts.→
- ConditioningHow long and how hard you can keep going.→
- HIITHard bursts, short recoveries.→
- LISSLow and slow, for a long time.→
- Zone 2Easy enough to talk, steady enough to count.→
- Heart Rate ZonesEffort bands based on your heartbeat.→
- Max Heart RateThe fastest your heart can beat.→
- Resting Heart RateYour heartbeat at full rest.→
- VO2 MaxThe size of your engine.→
- NEATAll the moving that isn't exercise.→
Nutrition, Body and Health
- CalorieThe unit of energy in food.→
- Calorie DeficitTaking in less energy than you burn.→
- Calorie SurplusTaking in more energy than you burn.→
- Maintenance CaloriesThe energy that keeps your weight steady.→
- TDEEEverything you burn in a day.→
- BMRWhat your body burns doing nothing.→
- MacrosProtein, carbs and fat.→
- ProteinThe building material for muscle.→
- CarbohydratesYour body's go-to fuel.→
- FatEnergy, hormones and vitamins.→
- FiberThe part of plants you don't digest.→
- MicronutrientsVitamins and minerals.→
- HydrationKeeping your water topped up.→
- ElectrolytesThe minerals that keep you running.→
- Protein DistributionSpreading protein across the day.→
- SatietyFull and satisfied.→
- Ultra-processed FoodIndustrial food, mostly made from extracts.→
- SupplementsProducts that add to your diet.→
- CreatineOne of the most studied supplements in sport.→
- Whey ProteinMilk protein, as a powder.→
- CaffeineThe stimulant in your coffee.→
- Body CompositionWhat your weight is made of.→
- Body Fat PercentageHow much of your weight is fat.→
- Lean MassEverything that isn't fat.→
- BulkingEating more to build muscle.→
- CuttingEating less to lose fat.→
- Body RecompositionLosing fat and gaining muscle at once.→
- BMIWeight compared with height.→
- Waist CircumferenceThe measure around your waist.→
- Water WeightWeight that comes and goes with water.→
- MetabolismThe chemistry that keeps you alive.→
- Metabolic AdaptationYour body adjusting to eating less.→
- MobilityMoving a joint through its range, with control.→
- FlexibilityHow far a joint is allowed to move.→
- Static StretchingHold the stretch. Stay still.→
- Dynamic StretchingStretching while you move.→
- Warm-upGetting your body ready to train.→
- Cool-downEasing off after training.→
- Foam RollingRolling a muscle over foam.→
- PostureHow you hold your body.→
- Soreness vs PainKnow the difference. It matters.→
- ContraindicationA reason not to do it.→
- Medical ClearanceA doctor's OK before you train.→
Equipment
- BarbellThe long bar.→
- DumbbellA weight for one hand.→
- KettlebellA ball with a handle.→
- EZ BarThe bent bar.→
- Smith MachineA barbell on rails.→
- Cable MachineWeight stack, pulleys, handle.→
- Resistance BandA band that pulls back.→
- BenchFlat, incline or decline support.→
- Power RackThe cage for barbell work.→
- PlatesThe weights that load the bar.→
- Lifting BeltA stiff belt for heavy lifts.→
- Lifting StrapsHelp for your grip.→
- Free WeightsWeights that move freely.→