Bulking Up:
Gaining bodyweight by adding fat & muscle. Not done to the same degree as it is not good for.
Burn:
The sensation in a muscle that comes from the lactic acid and pH build-up resulting from pushing the muscle to its limits.
Cap:
The deltoid muscle of the shoulder, which can be divided into front, middle and rear heads for training.
Cheat Reps:
When muscle fatigue begins to set in or the weight is too heavy, a lifter will uses improper form to make the lift, by using surrounding muscle groups or even momentum to assist in the movement.
Circuit Training:
Workout in which the you go from one exercise to another without rest. This adds an aerobic benefit at the expense of maximal strength 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:
Stripping the body of excess body fat while retaining maximum muscularity. Also can be called Ripped, Shredded, Sliced, etc.
Cycle:
A length of time set aside for specific types of training, whether for bulking up, getting stronger, getting leaner, etc. Combining individual training cycles is sometimes referred to as periodization.
Definition:
Extremely low body fat coupled with superior muscle separation and vascularity; Adjectives used to describe this desired state include ripped, shredded, sliced, cut, striated.
Dialling It In:
The process of training and dieting to get shredded for a contest. Adjectives include on time, on the money, peaking.
DPP:
Short for Discipline, persistence and patience.
Flat:
Describes muscles that have lost their fullness, commonly caused by overtraining, undertraining or a lack of nutrients and water.
Flush:
To increase the blood supply to a muscle, thereby bringing in more nutrients.
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.
Full:
The appearance of muscle pressing against skin. The best competitive bodybuilders manage to look simultaneous full and shredded.
Glutes:
A shortened version of gluteas maximums, the largest of the muscles forming each of the human buttocks.
Guns:
Another word for Biceps, alone for with triceps. Other slang words include Pipes, Pythons...
H.I.T.:
High Intensity Training. A method that states it is not about doing 'more' or 'less' exercise but rather an appropriate amount on exercise to stimulate optimum muscle growth.
Intensity:
It can mean that the pace you keep while you train is higher than normal, as in moving quickly and taking a shorter rest between sets. It also can mean that the weight you use during those sessions is relatively heavy for you. It can also mean that the workload within a given time period, combined with the weight and pace is increased.
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.
Lats:
A term which is abbreviated jargon for the latissimus dorsi. This Latin term translates roughly into lateral muscles of the back.
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 favourite 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.
Negatives:
The act of lowering a weight against gravity, specifically, resisting gravity by lowering the weight slowly and under control.
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 body fat to an unusually low level to bring out maximum muscularity that can be maintained for only a short time, usually only a few days.
Plates:
The weights that you put on an Olympic dumbbell, specifically a 45 pound weight. Smaller weights are called quarters (25 pounds), dimes (10 pounds), and nickels (5 pounds).
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 strength increase.
Pump:
The look and feeling a bodybuilder experiences when his/her muscles engorge with blood as the result of intense exercise.
Pyramiding:
The act of increasing your poundage while decreasing your reps on successive sets.
Ripped:
A condition of extremely low body fat with superior muscle separation and vascularity. Variations include sliced, cut, and cross-straited.
Rep:
Moving a weight through a range of motion and then back again one time, short for repetition.
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 body fat with superior muscle separation. Also, sliced, cut, and cross-straited.
Skull Crusher:
The lying french press, in which you lower a barbell from full extension above your head down to your forehead and then extend at the elbows to press it back up.
Spot:
Being there to assist a lifter perform reps or help if they get stuck.
Stacking:
Usually mixing one or more supplements together.
Unilateral Training:
It means working one side of the body at a time.
Vascular:
The visibility of veins on a bodybuilder as a result of exercise and low body fat (and perhaps higher blood volume).
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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