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This article is dedicated to those new to the sport who are
often confused by weight lifting terms that are used that are unfamiliar to
them. If I forget any necessary ones or you have any questions, e-mail me.
Anabolic-A state of positive nitrogen balance that is
desired by bodybuilders because it is the state your body must
be in to grow.
Bulking Up- Gaining bodyweight by adding both fat & muscle, a once common practice no longer in vogue.
Burn- The burning sensation in a muscle that comes from the lactic acid and pH buildup resulting from exercising the muscle to failure.
Catabolic-Opposite of anabolic, it is a negative
nitrogen balance and is when muscle losses occur.
Compound movements-Exercises that use more than one
joint to complete. Squats are a compound movement since they
use the hip and knee joints to complete.
Cutting Up-Stripping the body of excess bodyfat while retaining maximum muscularity. Also can be called Ripped, Shredded, Sliced, etc.
Cycles-Used to describe how you split up your bodyparts and how
often you train them. If you do every bodypart once per week,
you would be said to be on a 7 day training cycle.
Definition-Extremely low bodyfat coupled with superior muscle separation and vascularity; the physical manifestation of 'dialing it in'. Adjectives that are used to describe this desired state include ripped, shredded, sliced, cut, striated.
Ectomorph-Almost the same as a hard gainer, they are
people who have a very fast metabolism and thus have a hard
time gaining mass.
Failure-That point in an exercise, which you have fully fatigued your working muscles. They can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
Frequency-How often you train. Similar to cycles.
Hardgainer-Someone who has a hard time gaining muscle.
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.
Hypertrophy-This means increase in muscle mass and an improvement in relative muscular strength. Hypertrophy is induced by placing an “over-load” on the working muscles with various training techniques during a bodybuilding workout.
Intensity-The degree of effort that you put into each set of your workout. The more intensity you place on a working muscle, the more quickly it will increase in hypertrophy. The most basic methods of increasing intensity are to use heavier weights in good form in each exercise, do more reps with a set weight, or perform a consistent number of sets and reps with a particular weight in a movement, but progressively reducing the length of rest intervals between sets.
Isolation movements-Movements done on one joint. Leg
extensions are an isolation movement because they use only the
knee joint to complete.
Pump-The tight, blood-congested feeling in a muscle after it has been intensely trained. Muscle pump is caused by a rapid influx of blood into the muscles to remove fatigue toxins and replace supplies of fuel and oxygen. A good muscle pump indicates that you have optimally worked a muscle group.
Pyramiding-The act of increasing your poundage while decreasing your reps on successive sets.
Ripped-A condition of extremely low bodyfat 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 grouping of repetitions that is followed by a rest interval and usually another set. Three to five sets are usually performed of each exercise.
Symmetry-The way your body matches up on both sides.
The more evenly developed both sides are, the more symmetrical
Splits-Used to describe the way you divide up your bodyparts
when you train them. For example, if you were to train lower
body one day and upper body the next 1 time per week, you would
be on a 2 way split with a 7 day frequency.
Vascularity-Used to descibe the amount of veins on a
persons body. The more veins you have, the more vascular you are.
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.