This glossary of bodybuilding terms moves through Q and R — a shorter letter combination, since few words naturally start with Q, but one packed with training fundamentals on the R side. You’ll find rep-related concepts like rep range, repetition maximum, and RPE, recovery basics like rest intervals and resting heart rate, and a few specific exercises worth knowing, including the rack pull, rear delt fly, and Romanian deadlift. Browse the full list below, or use the navigation links to jump straight to a specific term.
- Quadriceps
- Commonly called the “quads,” these large, four-headed muscles are located on the front and sides of the upper leg, functioning as the leg’s primary extensors. Their main role is to straighten the lower leg, bringing the knee to a locked-out position, as in the top of a squat or leg extension. → Meet the quadriceps femoris: the four-headed muscle of the femur
- Quads
- A common slang term referring to the quadriceps muscles on the front of the thigh. → Best quadriceps exercises: build bigger, stronger legs
- Quality reps
- Repetitions performed with strict, controlled form through a full range of motion, as opposed to reps completed with sloppy technique or excessive momentum. Prioritizing quality reps over simply adding more reps is generally considered better for both muscle growth and injury prevention.
- Quarter rep
- A repetition performed through only about a quarter of an exercise’s full range of motion. Quarter reps, like half reps, are sometimes used deliberately to overload a specific portion of a lift, though relying on them exclusively limits the range-of-motion benefits of full repetitions. → Utilizing partial repetitions in strength training
- Rack pull
- A deadlift variation performed from inside a power rack, with the barbell starting at a raised height — typically just below or above the knee — rather than from the floor. Rack pulls reduce the range of motion, allowing heavier loads to be used to target the upper back, traps, and grip.
- Range of motion (ROM)
- The full range through which a joint, or an exercise, can be moved — typically described from one end position to the other, such as full flexion to full extension. Exercises performed through a full range of motion generally produce greater strength and muscle gains than those using a restricted range. → Exercise technique fundamentals: repetition speed and range of motion
- Rear delt fly
- An isolation exercise, performed with dumbbells, cables, or a machine, in which the arms are raised out to the sides while bent forward at the hips, targeting the posterior deltoid and upper back muscles. → Two-arm cable rear delt fly: how to do it, muscles worked & mistakes to avoid
- Recomposition (body recomp)
- The process of simultaneously losing body fat and gaining muscle, typically pursued by eating close to maintenance calories while training with progressive overload and consuming adequate protein. Recomposition tends to work best for beginners or those returning to training after a layoff, and is generally a slower process than dedicated bulking or cutting phases.
- Recovery
- The processes by which the body repairs and adapts after the stress of training, including muscle repair, glycogen replenishment, and nervous system restoration. Adequate sleep, nutrition, and rest between sessions are all critical components of recovery, without which training stimulus cannot be converted into actual progress. → The ultimate guide to rest and muscle recovery in weight training
- Regimen
- A structured, regulated course of training and diet, followed consistently in order to achieve a specific, predetermined result.
- Rep
- Common slang for repetition — see the full entry under “Repetition” below.
- Rep range
- The number of repetitions typically performed per set for a given training goal — for example, 1 to 5 reps for maximal strength, 6 to 12 for hypertrophy, and 15 or more for muscular endurance. These ranges overlap considerably in practice and all can contribute to muscle growth to varying degrees. → Best rep range for hypertrophy: what really works in the gym
- Repetition
- A single, complete execution of an exercise from start to finish. For example, curling a barbell through its full range of motion one time constitutes one repetition, or “rep,” of that movement.
- Repetition maximum (RM)
- The maximum weight that can be lifted for a specified number of repetitions — for example, a “5RM” is the heaviest weight a person can lift for exactly five reps. The concept generalizes the one-rep max (1RM) to any target rep count, and is commonly used to set training loads. → The concept of repetition maximum in strength training
- Repetition speed
- The length of time it takes to complete a single repetition of an exercise. Repetition speed can be deliberately varied — for example, slowing the eccentric phase — to change the training stimulus placed on a muscle. → Exercise technique fundamentals: repetition speed and range of motion
- Resistance
- The amount of weight or opposing force used during an exercise, sometimes referred to as the training intensity. Resistance can come from free weights, machines, bands, or simply body weight.
- Resistance band
- An elastic band or tube used to provide variable resistance during an exercise, with tension increasing as the band stretches further. Resistance bands are commonly used for warm-ups, accessory work, assisted bodyweight exercises, and rehabilitation. → Resistance bands and tubes: the pros and cons
- Resistance training
- Any form of training in which the muscles work against an opposing force, whether from free weights, machines, resistance bands, or one’s own body weight. Resistance training is the broad category that encompasses bodybuilding, powerlifting, and most strength-focused exercise. → Weightlifting, strength training, resistance training: what’s the difference?
- Rest interval
- The pause between sets, typically lasting from 30 seconds up to two minutes or more, that allows the body to partially recover before the next set begins. Rest interval length is often adjusted depending on training goal — shorter for endurance and metabolic stress, longer for maximal strength. → How much rest between workouts? Recovery time explained → Optimal rest time between sets and exercises
- Rest-pause
- A training technique in which a lifter completes a set, rests for only around 10 to 15 seconds, then performs another short set with the same weight. The technique takes advantage of the fact that a muscle recovers a large portion of its strength within that brief window, allowing heavier weight to be used across the entire sequence than would otherwise be possible. → The ultimate guide to rest-pause training for strength and hypertrophy
- Resting heart rate
- The number of times the heart beats per minute while a person is at complete rest, typically measured first thing in the morning before getting out of bed. A lower resting heart rate generally reflects better cardiovascular fitness, while an unusually elevated resting heart rate can be an early warning sign of overtraining. → Heart rate training zones calculator
- Resting metabolic rate (RMR)
- The rate at which the body burns calories while at rest, accounting for the minimum energy needed to maintain basic bodily functions. RMR is closely related to, and often used interchangeably with, basal metabolic rate (BMR), though RMR is typically measured under slightly less strict conditions. → Resting metabolic rate (RMR) calculator
- Reverse grip
- A supinated grip, with the palms facing upward or toward the body, used as an alternative to a standard overhand grip on certain pulling or pressing exercises — for example, a reverse-grip triceps pushdown emphasizes the muscle slightly differently than a standard pushdown. → Reverse grip cable triceps pushdown
- Reverse pyramid training
- A training approach that flips standard pyramid training on its head: the heaviest, lowest-rep set is performed first while the lifter is freshest, with weight decreasing and reps increasing on each subsequent set.
- Rhomboids
- A pair of muscles located between the shoulder blades and the spine, responsible for retracting (squeezing together) the scapulae. The rhomboids are heavily involved in rowing movements and play an important role in upper-back posture. → Rhomboid muscles: powerful scapular retractors
- RICE (Rest, Ice, Compression, Elevation)
- A traditional first-aid approach for treating acute soft-tissue injuries such as sprains and strains, involving resting the injured area, applying ice, compressing it, and elevating it above heart level to reduce swelling. → Treating injuries using the RICE method
- Ripped
- A term describing a physique with clearly visible muscle definition and very little body fat, often used somewhat interchangeably with “shredded.”
- RIR (Reps in Reserve)
- A method of gauging set intensity by estimating how many more reps could have been performed before reaching muscle failure. For example, stopping a set when 2 more reps could theoretically have been completed is described as stopping at “2 RIR.”
- RMR
- Short for resting metabolic rate — see the full entry under “Resting metabolic rate (RMR)” above.
- Romanian deadlift (RDL)
- A hip-hinge variation of the deadlift performed with a slight bend in the knees throughout, lowering the bar only to around mid-shin or just below the knee while keeping tension on the hamstrings and glutes. The Romanian deadlift is widely used as a posterior-chain-focused alternative to the conventional deadlift. → Romanian deadlift: the ultimate hip hinge for hamstrings, glutes & lower back
- Rotator cuff
- A group of four muscles — the supraspinatus, infraspinatus, teres minor, and subscapularis — along with their tendons, that hold the head of the humerus in place within the shoulder joint and allow the arm to rotate. Rotator cuff injuries are common in sports involving repetitive overhead or throwing motions. → Rotator cuff muscles: shoulder stabilizers
- Rotator cuff exercises
- Targeted exercises, such as cable or dumbbell external and internal rotations, designed to strengthen the small muscles of the rotator cuff. These exercises are commonly used both to prevent shoulder injuries and as part of rehabilitation after one has occurred. → Rotator cuff exercises: the complete guide to shoulder strength & stability
- Routine
- A general term referring to an individual’s overall training program, including the specific exercises, sets, reps, and schedule followed over a given period. → Browse workout programs & routines
- RPE (Rate of Perceived Exertion)
- A scale, typically running from 1 to 10, used to rate how difficult a set felt based on subjective effort rather than a fixed percentage of one’s max. An RPE of 10 represents an all-out maximal effort with no reps left in the tank, while lower numbers reflect progressively easier sets.
