Compound movement – a movement involving multiple muscle groups, often characterized by the movement of more than one joint. For example:
- Squats and deadlifts affect the quads and back. They involve movement of the hips and knees.
- Bench press and military press affect the chest, shoulders and triceps. They involve the elbows and shoulders.
Isolation movement – a movement affecting only one muscle group. They involve the movement of only one joint. For example:
- Leg extensions affect the quads and involve the movement of the knees only.
- Dumbell flyes affect the chest and involve the movement of the shoulders only.
Undulating Periodization – a method of alternating rep ranges every three weeks. For example – 3 weeks at 5 reps, 3 weeks at 10 reps, 3 weeks at 15 reps, 3 weeks at 8 reps, etc.