Strength Training Cheat Sheet

The core ideas of Strength Training distilled into a single, scannable reference — perfect for review or quick lookup.

PiqCue — piqcue.com/strength-training/cheatsheet

Quick Reference

Progressive Overload

The gradual increase of stress placed on the musculoskeletal and nervous system during training. This can be achieved by increasing weight, repetitions, sets, training frequency, or decreasing rest periods over time.

Muscle Hypertrophy

The increase in muscle cell size resulting from resistance training. It occurs primarily through the accumulation of contractile proteins (myofibrillar hypertrophy) and the expansion of fluid and energy stores within the muscle cell (sarcoplasmic hypertrophy).

Compound Exercises

Multi-joint movements that engage multiple muscle groups simultaneously. These exercises allow the lifter to move heavier loads and produce a greater systemic hormonal and metabolic response compared to isolation movements.

One-Rep Max (1RM)

The maximum amount of weight a person can lift for a single repetition with proper form on a given exercise. It serves as a benchmark for prescribing training intensities, typically expressed as a percentage of 1RM.

Periodization

The systematic planning of training into distinct phases or cycles that vary in volume, intensity, and exercise selection over time. Periodization prevents plateaus, manages fatigue, and optimizes long-term performance gains.

Neuromuscular Adaptation

Improvements in the nervous system's ability to recruit motor units, increase firing rate, and coordinate muscle activation patterns. These adaptations are responsible for most strength gains in the first several weeks of training.

Time Under Tension

The total duration a muscle is under mechanical strain during a set. Manipulating tempo (the speed of the eccentric, isometric, and concentric phases) alters time under tension and influences the type of muscular adaptation.

Mechanical Tension

The force generated in a muscle when it contracts against an external load. It is considered the primary driver of muscle hypertrophy, stimulating mechanotransduction pathways that signal the muscle to grow.

Training Volume

A measure of the total amount of work performed, commonly calculated as sets multiplied by repetitions multiplied by weight. Research suggests that higher training volumes, up to a recoverable threshold, are associated with greater hypertrophy.

Deload

A planned period of reduced training volume or intensity, typically lasting one week, designed to allow the body to recover from accumulated fatigue while maintaining fitness. Deloads help prevent overtraining and facilitate long-term progression.

Key Terms at a Glance

Barbell:A long metal bar to which weighted plates are attached at each end, used for exercises such as squats, bench press, deadlifts, and overhead press.

Compound Exercise:A multi-joint exercise that engages two or more muscle groups simultaneously, allowing heavier loads and greater overall stimulus.

Concentric:The phase of a muscle contraction in which the muscle shortens against resistance, producing movement.

Deadlift:A compound exercise in which a loaded barbell is lifted from the floor to hip level by extending the hips and knees. Targets the posterior chain, quadriceps, and grip.

Deload:A planned reduction in training volume and/or intensity, typically lasting one week, to allow accumulated fatigue to dissipate.

Dumbbell:A short-handled weight held in one hand, allowing unilateral and bilateral exercises with a greater range of motion than barbells.

Eccentric:The phase of a muscle contraction in which the muscle lengthens under tension, such as lowering a weight.

Failure:The point during a set at which the lifter can no longer complete another full repetition with proper form. Training to or near failure maximizes motor unit recruitment.

Free Weights:Weights not attached to a machine, including barbells, dumbbells, and kettlebells. They require greater stabilization and allow natural movement patterns.

Hypertrophy:An increase in the size of muscle cells, resulting in larger muscles. Achieved through progressive resistance training and adequate nutrition.

Isolation Exercise:A single-joint exercise that targets one specific muscle group, such as a bicep curl or leg extension.

Isometric:A muscle contraction where force is generated without a change in muscle length or joint angle, such as a wall sit or plank hold.

Kettlebell:A cast-iron weight resembling a cannonball with a handle, used for ballistic and grinding exercises that combine strength, flexibility, and cardiovascular training.

Mesocycle:A training block typically lasting 3-6 weeks that focuses on a specific goal such as hypertrophy, strength, or peaking.

Motor Unit:A motor neuron and all the muscle fibers it innervates. Larger motor units contain more muscle fibers and are recruited as force demands increase.

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