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The lexicon of muscle-building, and training - Part 25

A heavy weight is one that demands much effort to complete the set's rep target regardless of how many reps that is. For example, if a beginner can just manage ten reps with 100 pounds in the squat, that would be a heavy weight for him; and if an experienced man can just manage ten reps with 500 pounds, then 250 pounds for ten reps would be light for him.

Hernia

An abnormal protrusion of an organ, or part of an organ or other bodily structure, through the wall of the body cavity in which it's normally contained, especially in the abdominal region.

Herniated disk

Herniation or protrusion of the intervertebral disk of the spine, which may impinge on spinal nerve roots.

hGH

Human growth hormone.

HIT

Acronym for high-intensity training, which means different things to different trainees. It's often interpreted as meaning single work sets, one for each exercise, typically of rep counts other than low reps, each work set taken to the point of momentary muscular failure, with minimal rest between exercises and in some cases only sufficient time to move from one piece of equipment to another. Full-body routines are the norm, repeated two or three times per week. Within this basic format there's a moderate interpretation where there's only one full-body, high-intensity workout per week. The other one or two workouts would comprise of sets a few reps short of maximum effort, to try to prevent exceeding the body's recuperative abilities. Three or even two full-body, high-intensity workouts per week are excessive for many trainees.

The phrase high-intensity training is also used, generally, to mean hard work, although just how hard hard is, varies. Some bodybuilders who use high-volume routines boast of training in a high-intensity way. It's not possible to train hard and long. High-intensity training and high-volume training are incompatible — each precludes the other.

High-intensity training is sometimes used to refer to a given percentage of one's absolute best lift for a single rep, for a given number of reps, such as 65% of one's max, for six reps. Above a certain percentage is deemed to be high intensity, by some coaches. But this can be misleading. For example, 65% of one's maximum, worked until failure, requires far more effort and is much more intensive than 85% of one's maximum for just two reps.

Home gym

A gym at one's home — perhaps in a garage — as against a commercial or institutional gym. Institutional gyms are found in colleges, and YMCAs.

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