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The lexicon of muscle-building, and training - Part 42

Rack

Three meanings: A rack is used for storing barbells or dumbbells; a rack is an abbreviation for a power rack; and rack is a verb that means to return a bar to its holders in a rack or any sort of stand that holds a barbell — ”rack the bar,” the opposite of unrack.

Radius

The bone of the forearm on the thumb side.

Range of motion

The range of motion of an exercise, often abbreviated to ROM. Exercises can be done with a full or partial range of motion. Usually, full-range reps are performed — all the way up, and all the way down — but the “full range” of a few exercises is actually not full. For example, few trainees squat to where their rear thighs touch their calves. To squat to a position of full knee flexion, with a weight that's heavy for the lifter concerned, can be injurious, usually because most trainees can't maintain the right back positioning at that depth.

Reps of just a few inches of motion are used in some programs of intermediate and advanced trainees. These are called partial reps, or partials. A partial rep could start at the beginning, middle, or end point of an exercise, or specifically from or to the sticking point. Partials can be done by themselves, in stand-alone sets, or immediately after a set of full-range reps. The latter partials are burns.

Recumbent

Reclining. For instance, on a recumbent bike the exercise is done in a seated position with the legs out in front, instead of below as in the vertical model.

Recuperation

The process of recovering from training. The major components of recuperation are nutrition, rest (during the day), and sleep.

Rep

Abbreviation for repetition.

Rep cadence

The rhythm of rep performance. Although rep cadence is often used interchangeably with rep speed, they aren't the same. Rep speed refers to the speed of individual reps in a given set, whereas rep cadence refers to the rhythm of the reps in the whole set.

Repetition

One complete, up-and-down (positive and negative) movement of an exercise — a single unit of the sequence of reps that comprises a set.

Rep out

Performance of as many reps as possible.

Rep speed

Reps can be done slowly, quickly, or somewhere in between. But one person's slow can be another's fast. More than one rep speed can be effective, at least for some trainees, but fast, explosive training commonly carries a high risk of injury, although in some lifts — such as the Olympic weightlifting movements — explosive speed is a necessity.

This book focuses on a controlled speed, and exercises where speed is not a necessity.

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