 | Bulking Up: Gaining bodyweight by adding both fat & muscle, a once common
practice no longer in vogue among knowledgeable bodybuilders. |
| Burn: The burning sensation in a muscle that comes from the lactic acid and pH
buildup resulting from exercising the muscle to failure. |
| Cheat: When muscle fatigue begins to set in or the weight is too heavy, some
athletes employ body english or 'improper' form to make the lift, using surrounding muscle
groups or even momentum to assist in the movement. |
| Close Sport: Standing by, alert and erady to assist promptly if called upon by
someone performing an exercise. |
| Circuit Training: A workout technique in which the individual goes from one
exercise to another. one set per movement per round, with minimal rest, thus giaing some
aerobic benefit at the expense of maximal stregth gains. |
| Cramping: Exercising a muscle using shortened movements that causes a muscle to
cramp, contracting painfully perhaps to the point of temporary fatigue to achieve a
greater pump. |
| Cutting Up: Stripping the body of excess bodyfat while retaining maximum
muscularity. Also can be called Ripped, Shredded, Sliced, etc. |
| Flush: To increase the blood supply to a muscle, thereby brining in more
nurients. |
| Forced Reps: Additional repetitions of an exercise performed with the help of a
partner when you're unable to do anymore reps on your own. |
| Free Hand Movement: Any exercise that can be performed without exercise
equipment, using only your bodyweight, such as a push-up or squat without weight. |
| Glutes: A shortend version of gluteus maximus, the largest of the muscles forming
each of the human buttocks. |
| Flat: Describes muscles that have lost their fullness, commonly caused by
overtraining, undertraining or a lack of nutrients and water. |
| Isolation: A technique that focuses work on an individual muscle without
secondary or assisting muscle groups being involved, which provides maximal muscle shape.
A good example is the seated dumbbell concentration curl. |
| Lean Body Mass: Fat Free body tissue, comprising mostly muscle. Lean mass is the
primary determinant of the body's basal metabolism (calories you burn at rest). In healthy
men, bodyfat (bodyweight minus lean body mass) ranges from 8-12%; in women, 18-22%. |
| Mass: Size - lots of it. If you train hard and eat right, you can add muscle. A
growing bodybuilder's favorite word! |
| Muscle Confusion: A technique to counteract the cessation of growth that occurs
when muscles adapt to the training demands placed upon them. To keep the body growing and
getting stronger, a bodybuilder needs to vary his/her sets, reps, rest, weight used and
exercise angles during each workout. |
| One Rep Max (1RM): Your absolute strength in a given movement. Powerlifting
competitions are a test of 1RM strength. For many bodybuilders, especially beginners, 1RM
training is harmful because of the higher risk of injury. A weight that you can just
complete in 10 reps is a good approximation for most people of 75% of their 1RM. |
| Peak: As a bodybuilder prepares for a contest, he/she cuts bodyfat to an
unusually low level to bring out maximum muscularity that can be maintained for only a
short time, usually only a few days. |
| Periodization: Also called Cycle Training, a predetermined approach to strength
and muscle building in which bodybuilders train light for several weels, then heavier, and
then really heavy, and the process is cycled. Helps avoid injury and burnout. |
| Progressive Overload: Gradually adding more resistance during strength training
exercises as your stregth increase. |
| Pump: The look and feeling a bodybuilder experiences when his/her muscles engorge
with blood as the result of intense exercise. |
| Ripped: A condition of extremely low bodyfat with superior muscle separation and
vascularity. Variations include sliced, cut, and cross-straited. |
| Set: A unit of exercise measurement consisting of a movement that is repeated a
desired number of time. |
| Shredded: To get ripped, to have extremely low bodyfat with superior muscle
separation. Also, sliced, cut, and cross-straited. |
| Vascular: The visibility of veins on a bodybuilder as a result of exercise and
low bodyfat (and perhaps higher blood volume). |
