Dictionary


0-9

[ 0-9 A B C D 
E F G H I 
J K L M N 
O P Q R S 
T U V W X 
Y Z
]

1RM (one rep maximum)

see
the greatest amount of weight that can be handled by a lifter for a single repetition in good form.


6-pack

see
Defined abdominal muscles, so called because six bulges are visible (three per side) through the skin. The level of bodyfat necessary to see all six varies between individuals and the lower ones usually require the lowest bodyfat levels to bring them out (so, if you have a little too much abdominal fat left, you might have a “four pack” with just the upper four showing.



A

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abduction, abductor

Abduction is movement away from the central axis of the body,
an abductor is a muscle whose contraction results in this movement.


Abs, abdominals

The muscles in the front of the stomach, giving the
“six pack”
look in people with sufficiently low bodyfat. Their function
is to draw the base of the ribcage and the hips towards each
other, as occurs when performing
crunches
. Note that conventional
sit-ups
are performed largely by the
iliopsoas
muscles


achilles tendon

the
tendon
connecting the lower end of
the
calf muscle
to the back of the heel


adduction, adductor

Abduction is movement towards the central axis of the body,
an abductor is a muscle whose contraction results in this movement.


adductors, thigh

several muscles located in the upper part of the inner
thigh whose function is to pull the legs towards the midline.


adipose tissue

fat (bodyfat)


aerobic

With or in the presence of oxygen (low – to – moderate – intensity exercise).

when describing exercise, it refers to extended sustained
levels of exertion during which metabolic processes that
provide energy are dominated by the complete oxidation of
nutrients


amino acids

basic building blocks of
protein


anabolic, anabolism

tending to build or repair tissue, muscle tissue in particular


anaerobic

Without the presence of oxygen (high – intensity exercise when muscle burn occurs).


analgesic

tending to reduce or eliminate pain


androgenic

producing or accentuating male sexual characteristics (body hair, deepened
voice, male pattern baldness). One of the characteristics of steroids, whether
synthesized in the lab or naturally in the body is their anabolic-androgenic
ratio: if some amount of steroid X produces the same
anabolic
effects as a given amount of testosterone, how do the androgenic effects compare
to those produced by that quantity of testosterone.


antagonist

[1] a chemical agent that inhibits, prevents, slows,
or stops a process in the body

[2] a muscle that relaxes or stretches during the
performance of a movement


anticatabolic

preventing or lessening
catabolism


aromatase

an
enzyme
responsible for (among other things)
converting
testosterone
into
estrogens


avulse, avulsion

tearing away a body part or structure such as tearing a tendon or
ligament off of a bone.



B

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ballistic

movement due to momentum rather than muscular control. Ballistic
stretching involves “throwing” a body part in order to stretch a
joint beyond the range of motion attainable through controlled
muscular contraction such as when “bouncing” at the bottom of
toe-touches. It is an effective technique for causing injury to
connective tissue, which can reduce flexibility rather than enhance it.


barbell

[pic]

a straight or curved bar typically five to seven feet in
length designed to have weights placed on the ends.
A standard seven-foot olympic (takes plates with 2″
holes) barbell weighs either 44 pounds (20 kilograms)
or 45 pounds, not including collars.


basal metabolic rate

The rate at which the body burns calories while awake but at rest
(usually measured in calories per day)


bench

A piece of gym equipment with a horizontal or mostly horizontal top surface designed to
be sat upon or lain upon while performing an exercise. Benches may be flat, inclined (angled
so that an exerciser lying on the bench would have his head higher than his hips), or declined
(angled so that an exerciser lying on the bench would have his head lower than his hips). Benches
may have uprights attached on the sides for supporting a
barbell or to assist in the performance of other exercises.


bench press

An exercise performed lying face-up on a horizontal surface such as a bench. Start with a barbell
held in both hands a little wider than shoulder width apart, lower it to your chest, then push upwards
to return it to the starting position. A narrower grip and elbows held closer to the body will focus
more on the deltoids and triceps, a wider grip with
elbows further to the sides away from the body will put more stress on the pectorals
Bench presses may also be performed on an incline bench (tilted so shoulders are higher than hips) or a
decline bench (tilted so that hips are higher than shoulders).


bench shirt

a very tight, sturdy shirt usually made from denim or neoprene
theoretically worn for protection during bench press competitions
whose main effect is to increase the amount of weight lifted by
compressing and straightening the chest and arms.


bent row

An exercise for the lats and biceps. When performed
using free weights, start with your waist bent so that your torso is parallel
(or nearly parallel) to the ground; hold a barbell in both hands with your arms hanging downward.
While keeping your torso in the same position, pull the barbell up to your stomach, then lower it
until your arms are straight again and repeat.

This exercise may also be performed with dumbbells, in which case it is often done one arm at a
time while the other arm may be used for support by putting your forearm on your thigh or by putting
your hand on a bench. When performed on a low-row machine, the bent row is typically done in the
seated position with the torso upright and a bar attached to a pully is pulled towards the stomach.


biceps brachii

the familiar “make a muscle” muscle that flexes the elbow joint.
Additionally, the biceps
supinates
the
forearm and helps raise the upper arm at the shoulder.


biceps femoris

the large, two-headed muscle on the back of the thigh. Contracting
this muscle flexes the knee and also extends the hip (only one head
of the muscle originates above the hip joint and contributes to this movement).

exercises targeting this muscle include


bioimpedance

the resistance of a path through the body (typically measured between
the feet and/or hands), most often used to estimate bodyfat percentages
because fat conducts electricity more poorly than muscle.


biological value

The ratio (nitrogen retained)/(nitrogen consumed) for a
single protein source consumed in relatively small quantity and without
any other foods. For most athletes consuming reasonable diets, this is
not an important factor.


BMI

see
body mass index


BMR

see
basal metabolic rate


bodybuilding


bodyfat, bodyfat percentage

The amount of fat in your body, generally expressed as a percentage.

  • a web-based bodyfat estimator may be found at
    www.he.net/~zone/prothd2.html


    body mass index, BMI

    Yet another way of approximating body composition for use in large-scale medical
    studies and for health reports to refer to in the popular press. This particular measure
    is calculated by dividing your mass in kilograms by the square of your height in meters.
    While such simplistic measures are useful for large statistical samples of the general
    population, their value is highly limited for individuals, particularly athletes who can be
    very healthy and have low bodyfat percentages despite having a higher-than-recommended
    BMI.


    box squat

    a variation on the
    squat
    performed with a bench, box, or other solid object
    under the lifter that stops the decent at the bottom.
    This can cause excessive compression of the spine and
    possibly lead to injury.


    branched chain amino acids

    the
    amino acids
    L-leucine, L-isoleucine, and L-valine, so named
    because of their branched structure. They are a major constituent of muscle
    tissue and are preferentially consumed during intense exertion or dieting.


    brown fat

    A type of fat cell with a greatly increased density of mitochondria and a much greater blood
    supply than ordinary “white” fat. Besides being able to store fat, brown fat cells can convert
    calories directly into heat through a process known as non-shivering thermogenesis.
    Brown fat is used by mammals to maintain body temperature and to expend excess calories that
    are consumed but not stored as fat.


    bulking, bulking up

    to gain size and mass, preferably (but not always) mostly or
    entirely muscle and other lean tissue.


    bumper plate

    [pic]

    a weight plate (almost always olympic) with a rubber
    outer rim to reduce damage to the floor (and the plate) in
    case it is dropped. These are most commonly used in
    olympic lifting
    where very heavy
    weights are lifted overhead



  • C

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    cable, cable machine

    an exercise machine in which the lifter pulls on a handle attached
    to a cable. The main difference between an exercise in which the
    resistance is transmitted through a cable rather than being done with
    free weights
    is that the force is
    in the direction of the cable rather than always pointing downwards.
    For example, when using a cable machine to perform
    curls
    ,
    the cable may continue to provide resistance at the top of the movement while
    the resistance the
    biceps
    must work against when lifting
    free weights is minimal when the forearm is at or near vertical.


    cable crossover

    [pic]


    caffeine

    an inhibitor of
    cAMP
    phoshodiesterase; it enhances alertness and
    potentates
    the effects of other stimulatory
    drugs by inhibiting the breakdown of cAMP, with the result that
    cellular processes that are activated tend to remain active longer
    than they would otherwise.

    Some suggest that caffeine negates the efficacy of
    creatine;although this has not been fully demonstrated.


    calf, calf muscle

    the muscle on the back of the lower leg responsible
    for extending the ankle. The calf muscle has two heads,
    which connect at the bottom and attach to
    the heel: the
    gastrocnemius,
    the
    top of which attaches above the knee joint, and the
    soleus
    which attaches below.

    exercises targeting the calf include


    calf extensions, donkey

    [pic]


    calf extensions, seated


    calf extensions, standing


    calorie

    a unit of energy, equal to the amount of energy needed to
    raise the temperature of one gram of water one degree celsius. In common usage,
    the “calories” most often refer to kilocalories (also known
    as Kcal or “food calories”) which are really 1000 calories.


    cam

    similar to a
    pulley
    , a cam normally has a
    cable attached to one point of the rim, an attached axle that
    transmits rotational force to or from another part of the machine,
    and a radius that varies with angle, changing the amount of force
    applied at different parts of the movement in a consistent manner.


    cambered bar

    [pic]

    a
    barbell
    with most of the middle offset;
    used to increase the
    range of motion
    in bench pressing and also very effective for avoiding scraped
    knees while
    deadlifting
    and for letting
    the arms hang straight down during
    shrugs.


    canthaxanthin

    a carotenoid related to beta carotene used as a red food coloring. When taken
    in (relatively) large quantities, it imparts a reddish-orange tone to the skin
    leading to its use as a tanning aid. It is non-toxic and has some antioxidant
    activity, but prolonged use at high doses has been known to cause crystals to
    form inside the eye.


    carbohydrate

    digestible food components such as starches and sugars that
    are composed of carbon, hydrogen, and oxygen, but not nitrogen.
    Four
    calories
    equal one gram of carbs.


    carb-up

    after any period of carbohydrate depletion, particularly as part of a
    cyclic ketogenic diet
    , the consumption
    of large quantities of
    carbohydrates
    with the
    intent of saturating muscle
    glycogen
    stores.


    catabolic, catabolism

    tending to break down tissue, muscle tissue in particular


    cc

    cubic centimeter


    Cellulite

    Non-medical term often used to describe subcutaneous fat (fat beneath the skin).


    cheating, cheat reps

    a cheat rep is a
    repetition
    performed by deviating
    from strict form (leaning, adding extra momentum at the bottom of the movement
    with whole-body motion) after a lifter has reached the point
    of
    failure
    with a given weight.


    chinning bar


    chins, chin-ups


    cholesterol


    circuit training

    A sequence of exercises performed one after the other with
    little rest in between. Think of it as being somewhere
    in between traditional aerobics and traditional weight training.


    clean and jerk

    a weightlift in which the barbell is lifted to shoulder height and then jerked overhead.


    CNS, Central Nervous System

    The brain and spinal cord (in vertebrates)


    collars, weight collars

    [pic]

    any kind of sleeve which may be slipped over the end of a
    weight bar after the plates have been put on and then tightened
    to hold the plates securely on the bar. This prevents plates from
    slipping off the end of the bar, shifting position, or rattling
    during the exercise. Olympic spin-lock collars typically weigh
    either 5 or 5.5 pounds each.


    colostrum

    a thin, lemon-colored liquid produced by the mother’s breasts
    in the first day or so after giving birth. While colostrum is beneficial for a
    newborn infant of the same species as the one providing the colostrum,
    it is not beneficial for adults. Adults do not have the same capacity as a
    newborn animal to take up entire proteins in the GI system without digesting
    them first. Do not waste your money on colostrum unless you’re less than 6
    months old and of bovine origin.


    compound, compound movement

    an exercise that targets a more than muscle or muscle group simultaneously;
    usually the movement involves flexing or extending at least two joints.

    lat pulldowns,
    squats,
    and
    bench presses
    are compound movements,
    curls,
    leg extensions,
    and
    flyes
    are not.


    concentration curls

    a type of
    bicep curl
    performed one-handed
    with a
    dumbbell
    , the torso leaning far forward
    and the elbow either directly below the shoulder or somewhat behind.
    Usually the upper arm is supported by the inner thigh of the lifter,
    though this is not required.


    concentric

    done as the muscle contracts; “concentric strength” is the weight
    that can be lifted working against gravity (that’s what you usually
    think of as ‘weightlifting’)


    corticosteroids

    catabolic
    steroids
    such as prednisone or cortisol. These are
    used to reduce inflammation by signalling tissues to break down. While
    this certainly does have medical uses, corticosteroids will not aid in
    building muscle–quite the opposite, in fact.


    cramp, muscle cramp

    painful, involuntary muscular contraction


    creatine

    Naturally occurring in muscle tissue, creatine functions as a secondary
    reservoir for short-term energy to be drawn upon when ATP (adenosine
    triphosphate) stores–the energy storage molecule that drives muscular
    contraction–are depleted. Supplemental creatine monohydrate added to the
    diet will increase the concentration of creatine phosphate within muscle
    tissue which may increase one’s ability to perform brief, high-intensity
    exercise.


    crossover, crossover machine

    see
    cable crossover


    crunches

    an exercise performed by “curling” the midsection to draw the
    base of the ribcage and the hips as close together as possible;
    the hip joints themselves should not move during the movement
    and are usually held at a 90-degree angle by putting the lower
    legs on a chair or bench with one’s back on the floor.


    curl, biceps curl

    [pic]


    curl, reverse

    [pic]

    A variation on the biceps curl in which the palms are kept facing
    downwards (pronated) throughout the movement, preventing
    the full contraction of the biceps and transferring more of the
    force onto the brachioradialis. Typically, you’ll only be
    able to do two-thirds to three-quarters as much weight as you would be able to do in a
    standard biceps curl.


    cut, cuts

    visibility of individual muscles and muscle heads. To be “cut,” it should
    be easy to identify by sight the heads of the deltoid and dividing lines
    between the different heads of the quadriceps.


    cutting, cutting up

    to lose bodyfat, preferably with as little loss of muscle
    and other lean tissue as possible.


    cycling

    In reference to drugs or supplements, a “cycle” is a dosage or usage
    regimen that lasts a finite period of time with a planned sequence of
    doses and times, which may or may not be the same.



    D

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    deadlift

    [pic]

    an exercise performed by squatting down to pick up a
    barbell
    off the floor, standing
    up straight (or leaning back slightly), and then putting
    it back down.


    deadlift bar

    a bar, usually but not necessarily straight, which is smooth in
    the center, but is
    knurled
    in the areas a lifter
    is likely to grip while performing a deadlift


    decline bench press


    definition

    visibility of the shape and detail of individual muscles
    as occurs in individuals with low bodyfat.


    deltoids, delts

    the shoulder muscles, which are divided into three heads (sections):
    anterior, medial, and posterior


    DHT

    see
    dihydrotestosterone


    diabetes


    dihydrotestosterone

    a highly
    androgenic

    hormone
    produced from
    testosterone
    by the
    enzyme
    5-alpha-reductase. This hormone is the primary culprit in male pattern
    baldness and benign prostate enlargement.


    dinitrophenol, 2,4-dinitrophenol, DNP

    A potent nonselective uncoupler of oxidative phosphorylation that is
    not only effective when ingested, but can also be absorbed through
    the skin. It is used industrially as a wood preservative, in the
    production of explosives, and as an ingredient in insecticides. It
    is extremely flammable or explosive when dry.

    Its use as a weight loss aid dates back to the 1920’s, but side effects
    such as lethargy, malaise, death, and bad breath soon caused the medical
    establishment to discontinue its use. Reintroduced to the public as a
    weight loss technique by the late Dan Duchaine, the small
    therapeutic range
    (the difference
    between the effective dose and the lethal dose) and serious side
    effects have continued to discourage its use.


    dip belt

    [pic]
    [pic]

    a belt, usually without a buckle, with a chain or other method of attaching
    a weight as a simple and comfortable way of adding weight when performing
    exercises involving lifting one’s own body. A dip belt is most commonly
    used when performing
    dips
    (go figure!) and
    chin-ups
    , though it can be an effective way of allowing
    the lifter to perform
    pull-downs
    without lifting
    oneself up into the air during the movement.


    dips


    diuretic

    a drug that increases the rate at which water is excreted
    through the kidneys


    downregulation

    Decreasing the activity or responsiveness of a physiological process by reducing the number
    of available receptors.


    dumbbell

    a short bar with fixed or changeable weights mounted on each
    end with enough space in between to grip with one hand.

    the term “dumbbell” comes from the practice of demonstrating
    strength by lifting heavy cast metal bells (like the Liberty
    Bell, only smaller and not cracked). A “dumb bell” was a
    bell made without a clapper so that it would not ring through
    one’s show of physical prowess. Eventually, any weight meant to be
    hefted with one hand was referred to as a “dumbbell” and after
    what we now think of as being a dumbbell shape became standard,
    the word “bar bell” or “barbell” was coined to refer to a
    similar weight with a central bar long enough to be held
    easily with two hands.



    E

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    ECA, ECA stack

    Ephedrine,

    Caffeine,
    and
    Aspirin,
    a popular and effective
    thermogenic combination of drugs used for
    weight loss and energy. Ephedrine is a stimulant that acts to increase
    alertness, energy, and body temperature, thus increasing caloric expenditure.

    Caffeine inhibits the body’s natural tendency to counteract the stimulant
    effects of ephedrine, so that the two of them used together increase caloric
    expenditures more than the sum of the increases caused by each one used
    individually. The most common dosage is 200mg of caffeine taken with 20mg
    of ephedrine ( = 25mg of ephedrine hydrochloride) three times per day, the
    third dose being taken not later than dinnertime. Caffeine and ephedrine
    act as appetite suppressants, which has weight-loss benefits as well.

    60mg of aspirin (about a quarter of a standard aspirin tablet) is often added
    to the stack, but studies have not shown conclusively that ECA is more effective
    for weight loss than ephedrine and caffeine without aspirin.

    Please note that ephedrine and caffeine also have a diuretic
    effect, so some weight loss will be due to a loss of water and not fat.


    eccentric

    done as the muscle extends or relaxes; “eccentric strength” is the weight
    that can be lowered under control


    ectomorph

    thin and linear body type


    EFA

    see
    essential fatty acids


    electrolytes

    minerals such as sodium, potassium, magnesium, and calcium used by
    cells in the creation and elimination of membrane potentials used
    to propagate nerve impulses and muscular contraction


    endocrine

    glands that produce chemicals released into the bloodstream. The pituitary and
    adrenal glands are endocrine glands; salivary glands and sweat glands are not.


    endomorph

    rounded body type with small shoulders


    enzyme

    a protein catalyst; enzymes are involved in digestion and both
    the synthesis and breakdown of proteins, hormones, and other substances in the
    body


    ephedra

    an herb, also known as Ma Huang and “Mormon Tea” containing
    ephedrine and
    pseudoephedrine the FDA banned the sale of ephedra-containing supplements on April 12, 2004.


    ephedrine

    a common
    beta agonist
    used to relieve the symptoms
    of asthma; it dilates bronchial passages and is also a stimulant


    see also


    epinephrine

    also known as adrenaline, epinephrine is a sympathomimetic hormone produced by
    the adrenal glands that accelerates heart rate, constricts blood vessels,
    raises blood pressure, dilates breathing passages, and accelerates the
    peristaltic motion of the muscles lining the intestines.


    epiphyseal plates

    the “plate” on the end of a bone, particularly the long bones
    of the arm and leg which remain unfused to the rest of the
    bone during growth. Once they become fused, these bones cease
    to grow longer.


    ergogenic

    tending to increase muscular power, endurance, or size


    essential amino acids

    amino acids which cannot be synthesized by the body from other
    amino acids and, thus, must be present in the diet:
    leucine, isoleucine, lysine, methionine, phenylalanine, tryptophan, and valine


    essential fatty acids

    unsaturated fatty acids
    which cannot be
    synthesized by the body and are used as the starting point for the biosynthesis
    of necessary metabolic and hormonal chemicals.


    estrogen, estrogenic

    There is no one hormone named “estrogen”; estrogens are hormones that
    induce or accentuate female sexual characteristics (as well as performing
    other functions, depending on the specific hormone). Estrogens include
    estrone, progesterone, and estradiol.

    “estrogenic” means “tending to induce the same effects that estrogen does”;
    while chemicals that mimic
    testosterone
    are
    almost nonexistent in nature, our food supply, and our environment,
    estrogenic chemicals are common. Some of these, such as genestein (found
    in soy) have gotten considerable press coverage because they are weak
    estrogens, meaning that while they can occupy an estrogen
    receptor
    ,
    they do not stimulate the receptor to as great an extent as the body’s
    own estrogens would, which can reduce one’s risk of estrogen-related
    cancers and tumors, most notably breast cancer.

    However, for this last effect to occur, the weak estrogens must be
    present in the body in sufficient quantity so that they displace
    existing natural estrogens that would otherwise stimulate available
    estrogen receptors–and the total degree of stimulation produced by
    the greater number of occupied receptors must be less than would
    have been produced by the naturally present estrogens alone.

    Other estrogenic chemicals are found in plastics and pesticides and
    exert harmful developmental effects by disrupting the normal hormonal
    events that take place in humans and animals.


    exhaustion


    extension

    the act of straightening a joint


    extracellular

    outside the cell or cells (in the bloodstream, lymph, etc.) as opposed to inside


    EZ-curl bar

    [pic]

    a short barbell with a shaft bent like a stretched-out ‘w’
    typically used for performing curls with the hands turned
    inward more than they would be using a straight bar, putting less strain on the
    wrists. A typical olympic EZ-curl bar weighs around twenty pounds, though there’s
    no “official” standard weight. Standard (takes plates with 1″ holes) versions would
    be lighter, typically ten to fifteen pounds.



    F

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    farmer’s walk

    Grab a weight in each hand–dumbbells will work fine in you don’t have a
    pair of large milk pails–and walk. Keep walking, carrying the weights
    until your hands, shoulders, or some other body part is crying for mercy.
    Then go a little further. Yeah, but a little further than that.


    failure

    Where each set is continued to the point where further concentric repetitions “in good form” cannot be completed under the lifter’s own volition.


    fat

    essential nutrient that isw digestible food components such as butter, lard, and oils
    composed of fatty acids. All kinds of fats provide nine
    calories
    per gram.


    fatigue, muscle fatigue


    femur

    the bone of the thigh


    fiber

    an indigestible component of food, chemically classified as
    carbohydrates
    (and may be included in the total carbohydrate
    content listed on food labels), found primarily in unprocessed
    vegetables, nuts, grains, and fruits. Fiber does not provide
    calories,
    but offers significant health benefits as a
    component of the diet.


    fibre, muscle


    fibula

    the smaller bone of the lower leg


    flexibility


    flyes

    an exercise targetting the
    pectoral
    muscles
    usually performed by lying face-up on a bench with
    arms almost straight (don’t lock out your elbows, just keep
    the elbow joint at the same angle through the movement and move
    only the your shoulder joint) and a
    dumbbell
    in each hand. Raise the weights slowly until they are directly
    above your chest, lower them back out to the sides; repeat.


    forced rep

    a forced rep is a
    repetition
    performed with assistance from
    a
    spotter
    after a lifter has reached the point
    of
    failure
    with a given weight.


    free weight

    equipment moved in the performance of an exercise which is
    simply raised and lowered as a complete unit. So called
    because the weight is free to move in any direction and in
    any manner the lifter can manage.

    Free weights include
    barbells
    and
    dumbbells


    french press


    front raise

    [pic]


    front squat

    squats
    done with the bar placed
    across the front of the shoulders rather than across the
    back. This concentrates the exercise more on the
    quadriceps
    and less on the back and
    glutes.
    Usually less weight can be lifted this way than when
    performing a conventional squat.



    G

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    Gaspari bar

    [pic]

    A short weight bar with rotating handles mounted in-line
    with the bar so that they are free to rotate. Generally used
    for
    bicep curls
    , the Gaspari bar allows
    the lifter’s hands to rotate freely. The Gaspari bar shown
    here weighs 33 pounds, not including collars.


    gastrocnemius

    the superficial (on top) head of the
    calf muscle
    which together with the
    soleus
    (the other
    head of the calf muscle) attaches to the heel through the
    achilles

    tendon
    and to the
    femur
    just above the knee joint.


    German volume training, GVT

    a training technique in which ten
    sets
    of ten
    reps
    are performed for each exercise. The same
    weight is used for each set and rest periods between sets are
    kept to a minimum.


    glutes, gluteus maximus

    the large muscles of the buttocks that extend
    the hips

    exercises targeting the glutes include


    glycemic index

    Glycemic Index (GI) is a rating system for carbohydrates that deals with
    how quickly the sugar enters the blood stream and the extent of the insulin
    response following that entry. GIs were initially established to help
    diabetics regulate insulin levels following meals. Those carb sources that
    have low GIs generally enter the blood stream slower or cause a smaller
    insulin response. This can be beneficial for those trying to lose fat as
    well as those who are diabetic.


    good mornings

    A lower back exercise that’s performed by putting a
    barbell across your shoulders as if you were doing a squat, but instead of
    bending at the knees, keep your knees in a slightly bent position throughout the
    movement and bend only at the waist until your torso is close to horizontal,
    then raise your torso back to the vertical position.


    gram

    the metric unit of mass

    28.35 grams = 1 ounce
    453 grams = 1 pound
    28.349 grams = 1 ounce
    1,000 mcg = 1 mg
    1,000,000 mcg = 1 gram
    1,000 grams 1 kilogram

    grip

    [pic]

    holding onto the bar (or other object); many exercises can be performed
    with multiple grip styles and the type of grip used will affect the amount
    of weight that can be used, the safety of the movement, and the muscles
    targeted.


    grip, false

    a style of grip most commonly used in the
    bench press
    in
    which the thumb remains against the side of the palm rather than wrapping around
    the bar.


    grip, neutral

    [pic]

    if your palms are facing towards each other
    you are using a neutral grip


    grip, pronated

    [pic]

    look down at your hands; if your palms are facing away from you,
    you are using a pronated grip


    grip, reverse

    [pic]

    a reverse grip is one in which the wrists are rotated in
    opposite directions (one
    pronated,
    the other
    supinated
    ).
    This is most commonly used for
    deadlifts
    because the tendency of the
    bar to roll out of the hands is cancelled out, allowing
    the lifter to hold more weight.


    grip, supinated

    look down at your hands; if your palms are facing towards you,
    you are using a supinated grip


    guarana

    an herb containing significant amounts of
    caffeine


    GVT

    see
    German volume training



    H

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    hack squat


    hammer curl

    [pic]

    A variation on the
    bicep curl
    in which a
    neutral grip
    is used throughout the movement, which transfers more force onto the
    brachioradialis
    by reducing the leverage
    of the
    biceps
    at the top of the movement.


    hams, hamstrings

    see
    biceps femoris


    head, muscle head

    many muscles attach at a single point on one end and at
    multiple points at the other, somewhat like a bunch of bananas,
    but better at lifting big, heavy iron with.

    “biceps”
    means two heads;
    “triceps,”
    three;
    “quadriceps,”
    four.

    often the multiple heads of a single muscle will
    attach to different bones on either side of a joint.
    The
    calf muscle
    has two heads,
    which connect at the bottom and attach to
    the heel: the

    , the
    top of which attaches above the knee joint, and the
    soleus
    which attaches below.

    Because of this, if the knee is bent (such as when
    performing
    seated calf extensions
    the gastrocnemius is put in a poor position to transfer
    force and the exercise is performed largely by the
    soleus head.


    hGH, human growth hormone


    HIT

    “High Intensity Training”


    hyperextension, hyperextensions

    [pic:hyperextension bench]
    [pic:start position]
    [pic:end position]

    of a joint, “hyperextension” refers to bending it beyond
    its normal range of motion (usually this is bad).

    as an exercise, “hyperextensions” are performed using a
    roman chair
    which supports one’s
    legs and hips in a horizontal,
    prone
    position. Either with or without a weight, one then bends
    at the hips, lowering one’s head and shoulders until one’s
    torso is close to vertical. Then, by contracting the
    glutes
    and
    spinal erectors
    , one raises
    one’s torso back upwards to above the horizontal.


    hypertension

    high blood pressure



    I

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    incline bench press


    insertion

    The point of attachment of a muscle most distant from the body’s midline or
    center.


    insulin

    a hormone that promotes the uptake of nutrients (most notably
    glucose,


    insulin resistance

    a reduced sensitivity to insulin, meaning that more insulin must be
    released to cause a given amount of nutrients
    uptake
    into the body’s cells. Note that the
    downregulation
    of
    insulin sensitivity
    is likely to be more
    extreme in lean tissue than
    adipose tissue
    , so that
    persons who have developed a high degree of insulin resistance are likely to
    preferentially store nutrients as fat rather than use them for tissue growth
    and repair.

    type-II (adult onset)
    diabetes
    is an extreme form
    of insulin resistance.


    intensity


    International Powerlifting Federation (IPF)

    An international governing body that oversees the rules and regulations of
    powerlifting
    competitions; IPF-sanctioned competitions and judging are overseen by
    national-level powerlifting
    associations that are affiliated with the IPF


    International Weightlifting Federation (IWF)

    An international governing body that oversees the rules and regulations of
    olympic lifting
    competitions


    intracellular

    inside the cell or cells as opposed to outside (in the bloodstream, lymph, etc.)


    IPF

    see
    International Powerlifting Federation


    isolation, isolation movement

    an exercise that targets a single muscle or muscle group; usually
    the movement involves flexing or extending only one joint.

    curls,
    leg extensions,
    and
    flyes
    are isolation movements,
    lat pulldowns,
    squats,
    and
    bench presses
    are not.


    isometric

    not involving contraction or extension; isometric exercises are done by
    tightening the muscles without moving any part of the body, such as by
    pushing against a brick wall instead of lifting a weight


    IWF

    see
    International Weightlifting Federation



    J

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    jefferson squats

    a variation on the
    squat
    which is performed
    with the bar held in the hands, usually using a
    reverse grip
    with one end of the
    bar in front of the lifter and the other behind. The movement
    is a lot like a
    deadlift,
    except that
    the bar is rotated close to ninety degrees and generally is not
    allowed to touch the floor at the bottom of the movement.



    K

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    Kcal

    1000 calories, or one “food calorie”


    kilogram, Kg

    one kilogram = 2.2 pounds


    knee wraps

    bands of fabric wound tightly around the knee during
    powerlifting to slightly increase lifting ability;
    their use should be avoided during general training
    (apart from right before a competition) since they
    can obstruct blood flow, compress nerves, and grind
    the kneecap against
    the front of the knee joint, resulting in inflammation
    and possible damage to the cartilage of the knee joint.


    knurling, knurled

    a groved or roughened area along the length of a bar
    to increase ease of gripping or to lessen the tendency
    to slip (this is why a
    squat bar
    is
    knurled in the center whereas a
    deadlift bar
    normally is not.



    L

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    lat pulldowns

    Exercise where you pull the bar down towards your chest until it nearly touches the upper part of your chest, arching your back slightly.
    Targets the Lattisimus dorsi, Rhomboids muscles.
    see
    pulldowns


    lateral raise

    An exercise for the deltoids performed by standing
    or sitting with the torso erect while holding a dumbbell in each hand. The
    weights are raised slowly out to the sides until they are at shoulder level
    and then slowly lowered (rather than allowing them to drop uncontrolled).

    For the stress to be placed on the medial deltoid rather than the
    anterior, the palms must face downwards through the movement. Elbows
    should be kept rigid but slightly bent throughout the movement.


    lateral raise, bent

    [pic]

    A variation on the lateral raise performed with the
    torso leaning forward almost parallel to the floor, shifting the stress primarily to
    the posterior deltoid. It can be done seated, standing, or on one knee, the palms
    should face downwards throughout the movement, and you should “squeeze”
    the posterior deltoids at the top of the movement.


    lats, latissimus dorsi

    [pic]


    LBM

    see
    lean body mass


    lean body mass

    total body mass minus fat mass; this includes muscle, bone,
    organs, water, etc.,–everything but fat.


    leg curls


    leg extensions


    lever arm


    ligament

    a tough cord or band of dense white fibrous connective tissue
    that connects two or more body parts other than muscles such
    as providing support for an internal organ or holding the ends
    of two bones together at a joint.


    lipid

    fat
    (usually when in the body rather than in food)


    low-carb, locarb

    a genre of diet characterized by the reduction in
    carbohydrate
    intake, often but not necessarily to a
    ketogenic
    degree.


    low-row machine


    lunges



    M

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    machine, weight machine

    equipment moved in the performance of an exercise which is
    not simply raised and lowered as a complete unit. Exercise
    machines may guide or restrict the direction and extent of
    a movement, use
    cams,
    lever arms,

    pulleys,
    or
    cables
    to redirect or alter the
    resistance, or generate the resistance through springs,
    hydraulic or pneumatic pistons, magnets, or elastic bands
    rather than weights.


    ma huang

    see
    ephedra


    Manta Ray&reg

    a molded plastic accessory intended to increase comfort and
    stability of the bar during
    squats
    . One side
    is shaped to fit across the shoulders of the lifter and the other
    is designed to clip snugly around the bar.


    mcg or ug

    microgram


    Meal Replacement Powder

    instant milkshakes with added protein. some have added fats and sugars
    which you may or may not want.


    mesomorph

    body type with thick muscles and heavy bone structure


    Metabolism

    chemical and physiological processes in the body that provide energy for the maintenance of life.


    metabolite

    a chemical produced by the body from some other chemical such as a component of
    food, a supplement, or a drug.


    mg

    milligram


    military press

    pressing either a
    barbell
    or
    dumbbells
    straight overheard
    from shoulder height to full arm extension with an erect
    torso. Performing this exercise while seated puts less
    strain on the lower back than if it is doen standing.


    military press machine

    [pic]


    MRP

    see
    Meal Replacement Powder



    N

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    non-steroidal anti-inflammatory, NSAID

    an anti-inflammatory agent or drug that is not a steroid; NSAIDs include
    aspirin,
    ibuprofen, naprosyn, and ketoprofen, but
    not
    acetaminophen.


    NSAID

    see
    non-steroidal anti-inflammatory



    O

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    oblique, abdominal oblique

    Outer stomach muscles. There are both the external & internal obliques


    olympic plate

    [pic]

    Olympic plates have 2″ holes–actually 2-1/8″ typically,
    to give them room to slip onto a 2″ diameter bar. There’s
    some variation in size of the holes in the plates and in
    the diameter of the bar, depending on whether the
    manufacturer is thinking in ISO/standard units (2″ diameter
    bar) or metric (5cm, a little smaller).

    A lot of Olympic plates say “standard” on them. Ignore
    this.


    olympic lifting

    weightlifting as traditionally performed in the Olympics
    involving the
    clean and jerk
    and the
    snatch
    ; at one time the
    standing overhead press was included in this category,
    but it was removed decades ago.


    one rep maximum

    the greatest amount of weight that can be handled by a lifter for a single
    repetition in good form.


    origin

    The point of attachment of a muscle closest to the body’s midline or center.


    overcompensation


    overloading, progressive overloading


    overtraining

    Training beyond the body’s ability to repair itself. This can be caused by training
    the same body parts too frequently so that the body does not have time to recover
    before the next workout; workouts that are consistently harder than the body is
    able to recover from fully; or impairment of the body’s normal recovery ability due
    to nutritional deficiencies, illness, or stress.

    Besides impairing athletic performance, overtraining can increase the risk of injury
    or disease. Symptoms of overtraining include fatague, reduced performance, and
    increased resting heart rate.



    P

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    patella

    the kneecap


    partials, partial reps


    pec deck


    pecs, pectoralis major

    the two large muscles on the front of the chest


    peptide

    a short chain of
    amino acids


    periodization


    pinch grip

    [pic]

    an exercise to increase grip strength typically performed by pinching two weight
    plates together (smooth side out) and picking them up using only the fingers


    PNF, PNF stretching


    pound


    power cage

    [pic]

    a “cage” typically made with four vertical bars, each capable of supporting
    hooks and/or crossbars which may be placed at any of several possible heights.
    This allows a barbell to be placed at a comfortable starting height for squats, bench
    presses, military presses, etc. Often, another set of hooks or a pair of crossbars
    will be placed at a lower height to catch the barbell if the lifter is unable to
    return it to the starting position.


    power clean


    powerlifting


    PR

    Personal Record


    preacher bench

    [pic]

    a “bench” somewhat like a very heavy-duty music stand turned
    away from the lifter with a padded, steeply inclined support
    for the backs of the lifter’s arms and often (but not always)
    a seat behind. Placing the arms on a support like this prevents
    them from moving except at the elbow while performing
    curls.


    preacher curls

    also known as Scott curls (after Larry Scott), a variation
    of
    bicep curl
    in which the back of the
    arm is supported, generally on a
    preacher bench
    and usually but not necessarily with the elbow placed forward of
    the shoulder.


    pre-exhaustion

    to perform one or more
    sets
    of an
    isolation movement
    prior to
    the performance of a
    compound movement
    .


    prime mover

    a muscle or group of muscles whose contraction produces the movement
    in an exercise


    prone, pronation, pronated

    turning face-down or palm-down


    protein

    digestible food components containing nitrogen composed of
    (up tp 22) amino acids; protein is essential for tissue repair and growth and
    provides four
    calories
    per gram.


    pseudoephedrine

    an
    isomer
    of
    ephedrine
    that is a far weaker
    stimulant and bronchodilator and is used primarily as a decongestant.

    It is not a suitable substitute for ephedrine in the
    ECA stack


    pulldown machine

    [pic]
    [pic]


    pulldowns, lat pulldowns

    [pic]


    pulley

    a freely rotating wheel used to change the direction
    of force applied by a
    cable
    . The
    pulldown machine
    typically
    has a cable passing over one or more pulleys at the top
    so that a downward force applied to the cable by the
    lifter raises the weights at the far end of the cable.


    pullover

    A pullover is an exercise where you lie on your back on a bench
    and reach your arms over and behind your head to pick up a weight (a
    barbell or dumbbell). Moving just your shoulder joint (don’t change
    the angle of your elbows, lift the weight up behind your head and then
    forward so it’s above your chest. Then, still moving just your shoulders,
    move it back the same way, over your head and then down behind your
    head to the starting position.
    Pullovers are done with either straight arms (a “straight-arm pullover”)
    which uses the pectoral muscles more, or with elbows bent through the
    whole movement, which puts almost all the force on your lats.


    pump, pumped


    pushdowns, tricep pushdowns


    pyramiding



    Q

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    quads, quadriceps

    the large muscle of the front of the thigh, composed of four heads:
    the vastus lateralis, vastus intermedius, vastus medialis, and rectus
    femoris. All of these join at a common tendon attached to the
    kneecap and all of them are involved in extending the knee joint.
    The rectus femoris attaches to the pelvic girdle (above the hip
    joint) rather than to the
    femur
    and in addition
    to extending the knee, it also flexes the hip.

    exercises targeting this muscle include



    R

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    range of motion


    recovery


    rep, repetition

    a single complete performance of a movement, normally
    including both the
    concentric
    (working against resistance) and
    eccentric
    (allowing the weight to move in the direction it would if
    you let go) phases, so that at the end of one rep, the weight
    and lifter are back in the position they were in prior to the rep.


    resistance training

    training with weights or other sources of resistance above
    and beyond the movement itself.
    Chin-ups
    are resistance training,
    jogging is not.


    rest


    rest-pause


    ribose


    ripped

    visibility of fine detail below the level of individual muscles
    and muscle heads. To be “ripped,” it should
    be easy to identify by sight the
    striations
    and muscle bands going across the heads of the deltoid, and the
    different heads of the quadriceps.


    ROM

    Range Of Motion


    roman chair


    rotator cuff

    [pic]

    Four muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) that
    run from the shoulder blade to the the upper arm, or humerus which together
    stabilize the shoulder joint.


    routine


    row



    S

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    Scott curl

    see
    preacher curl


    serratus anterior

    the muscle underneath and slightly forward of the armpit
    that gives this area a ridged appearance; if you can’t find
    this muscle, your bodyfat percentage may be up into double digits.


    set

    a sequence of one or more complete performances of a movement, or
    rep
    done as a unit with minimal or no pause in
    between. When you pick up a barbell, curl it ten times, and then
    put it down, that is one set of ten reps.


    shrugs

    an exercise for the
    trapezius
    performed by standing
    upright while holding a weight in both hands and lifting the shoulders up and
    down while the arms remain hanging downwards.


    sissy squat


    situps, sit ups


    six pack

    Defined abdominal muscles, so called because six bulges are
    visible (three per side) through the skin. The level of
    bodyfat necessary to see all six varies between individuals
    and the lower ones usually require the lowest bodyfat levels
    to bring them out (so, if you have a little too much abdominal
    fat left, you might have a “four pack” with just the upper
    four showing.


    skullcrushers

    tricep
    extensions typically performed while lying on a bench with the
    upper arms vertical. Grip a barbell in your hands with a
    pronated grip
    and arms straight upwards. Bending only your elbows, lower the weight towards
    the bridge of
    your nose, then push back to the starting position.


    slow-twitch muscle fibres


    smith machine


    smooth muscle

    muscle tissue lacking the alternating dark and light bands that
    characterize
    striated muscle
    , composed
    of spindle-shaped cells with containing a single
    nucleus
    .
    Also known as “involuntary
    muscles” because their contraction and relaxation is not under direct
    voluntary control. Smooth muscle tissue lines the arteries, intestines, and
    is generally not attached to bones or ligaments.


    snatch


    soleus

    the underlying head of the
    calf muscle
    which together with the
    gastrocnemius
    (the other
    head of the calf muscle) attaches to the heel through the
    achilles

    tendon
    and to the
    tibia
    and
    fibula
    just
    below the knee joint.


    sorbitol

    a naturally occuring sugar alcohol
    commonly used in “sugar-free” products. Its caloric content is
    similar to ordinary sugar, but it is absorbed more slowly, reducing
    its glycemic index, but often causing
    gastric discomfort, gas, and diarrhea when consumed in large
    quantities because intestinal bacteria have ample time to begin
    breaking it down before it is absorbed.

    After being absorbed into the bloodstream, sorbitol is converted into
    fructose.


    spinal erectors, erector spinae

    paired muscles on either side of the spine in the
    lower back whose function is to straighten the
    spine


    spot, spotter, spotting

    to “spot” is to provide assistance to another lifter
    or at least to stand by ready to do so if needed. A spotter
    for the
    bench press
    normally stands
    behind the lifter and, should the lifter need assistance in
    raising the weight, touches or grasps the bar and helps lift
    it upwards.
    A spotter is a training partner or a person who gives assistance in case of an unsuccessful lifting attempt,
    which normally occurs when lifting a weight continuously until momentary muscle failure occurs. Provides the exerciser to train in a safe and effective manner.


    squat

    the “king of exercises”; put a bar across your shoulders
    while you are in a standing position and, keeping your torso
    as upright as possible, squat down until the tops of your
    thighs are parallel to the floor or below.

    variations on the squat include:


    squat bar

    a straight bar with
    knurling
    in both the center and sides to make it easier to grip and
    less likely to slip when placed across the back (or at least
    take more flesh with it if it does slip)


    squat cage


    squat rack


    squat suit

    a very tight, usually neoprene bodysuit worn
    theoretically for protection, but in reality
    because it increases the amount of weight that
    can be lifted by compressing and applying a
    straightening force to the legs and hips.


    stabilizer

    muscles that assist in the performance of an exercise
    by steadying the joint or limb being moved, but not
    increasing the force being applied.

    One of the disadvantages of using
    machines
    rather than
    free weights
    for training
    is that many machines take over the task of stabilizing the
    movement, so that the stabilizing muscles are not trained to nearly
    the extent that they would have been with free weights.


    stack, weight

    [pic]

    a pile of weight plates drilled so that they can slide
    vertically on poles, most often two fixed solid rods
    and one moveable rod with a series of holes along its
    length, with a horizonal hole
    or gap in each plate such that a pin may be inserted
    through the hole or gap in the plate and into a matching
    hole in the moveable rod. This weight and all those
    above it may then be lifted by the moveable rod, which
    is typically attached to a cable or lever arm.


    stack, supplement or drug


    stance

    foot and leg position during the performance of an exercise,
    particularly
    squats
    and
    deadlifts
    .
    This can make a great difference in the movement and the muscles
    targeted. For example, a wide stance in the squat allows for a more
    upright torso and tends to place more stress on the
    glutes
    and
    thigh adductors
    , while a narrower stance
    tends to shift stress more to the
    quads
    and
    lower back.


    standard plate

    a weight plate designed to be mounted on a one-inch
    diameter bar. Usually round with a central hole of
    about 1-1/8″, they are commonly available in 1-1/4,
    2-1/2, 5, 10, 25, and 50 pound sizes. Many olympic
    plates have “standard” written on them, but it’s the
    size of the hole that matters.


    static stretch

    low-force, long duration stretch that holds the desired muscle at the greatest possible length for 20 to 30 seconds.


    steroid

    Synthetic (man-made) hormones that simulate the effects of the male hormone testosterone.


    stiff-leg deadlift


    striated muscle

    muscle tissue composed of
    multinucleate
    cells
    with alternating dark and light bands. Also known as “voluntary
    muscles” because their contraction and relaxation can be controlled
    voluntarily.


    striations

    fine grooves or bands on the surface of a muscle, visible
    through the skin in
    ripped
    bodybuilders.


    stripping

    having one or more spotters remove weights from the bar during a
    set
    so that the lifter can continue with a
    lighter weight after having reached
    failure


    sublingual

    absorbed into the bloodstream through the skin under the tongue,
    an area with especially thin skin and a rich blood supply. Bypasses
    the liver and the rest of the digestive system and exposure to
    all the acids and enzymes involved.


    see also


    sugar

    Either a generic term for a short-chain carbohydrate or a
    specific term for sucrose (table sugar).


    SuperSlow

    SuperSlow is an exercise protocol whereby the weight is lifted in approximately
    10 seconds and lowered in five seconds. It can be used with any
    kind of resistance equipment: free weights, Nautilus or other machines, or
    calisthenics (dry land) exercises.


    sumo-style deadlift

    A style of deadlift performed with the feet wider than
    shoulder-width apart and the arms closer together and in between the knees. As
    the lifter’s torso descends, the knees travel outwards (and slightly forwards).
    Most lifters can lift more in the conventional deadlift style, but a few can
    lift more sumo-fashion, and this style also keeps the torso nearly upright through the
    movement, placing less stress on the lower back.


    supine, supination, supinated

    turning face-up or palm-up


    swiss ball

    A large inflatable ball typically used for support while performing
    exercises like crunches, leg lifts, hyperextensions, etc. A ball
    differs from a bench in that it acts as a “bouncy” unstable support,
    requiring coordination and effort on the part of the lifter to keep
    from falling over or off.

    A site that sells Swiss balls and has examples of how to use them:


    synergism, synergistic

    a combination of different components or elements which produce a
    result greater than the sum of the effects that would
    have been produced by each one separately.


    synergist

    muscles that assist in the performance of an exercise
    by adding to the force required to execute the movement



    T

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    t-bar row

    [pic]
    [pic]


    tapering off

    reducing quantities taken of a drug or supplement at the end
    of a
    cycle


    targeted ketogenic diet, TKD

    A ketogenic diet in which a small quantity of
    high glycemic-index carbohydrates are taken
    immediately before and/or following a workout to partially replenish
    muscle glycogen supplies.


    tendon

    a tough cord or band of dense white fibrous connective tissue
    that connects a muscle with another body part (such as a bone)
    and transmits the force produced by the constraction of the
    muscle to produce movement in the body part in question or to
    use that part as an “anchor” from which to induce movement in
    another part of the body.


    testosterone

    the primary natural
    androgenic
    and
    anabolic
    steroid

    hormone
    found in the body


    thermogenesis, thermogenic

    The generation of heat, usually through biological processes. Thermogenic drugs, such as
    ephedrine and caffeine increase the rate
    at which the body produces heat internally, generally through the mechanisms used to
    maintain body temperature.


    tibia

    the larger bone of the shin (lower leg)


    TKD

    see
    targeted ketogenic diet


    topical

    applied to the surface of the skin


    training, styles of


    see also


    transdermal

    “through the skin,” as in transdermally-delivered drugs such as
    testosterone
    and
    estrogen
    patches. Transdermal delivery
    allows chemicals that would be broken down by the digestive
    system or destroyed by the liver to pass into the bloodstream. It
    also can provide a slow and steady level of the chemical rather
    than a sudden “pulse” when hitting the digestive system.


    see also


    Trap Bar, Gerard Trap Bar

    [pic]

    A weight bar with a diamond-shaped section in the middle, typically used for
    deadlifts and shrugs. During the exercise,
    the lifter stands inside the diamond and grips the transverse handholds on either side
    of the diamond.

    compare


    trapezius, traps

    [pic]

    a kite-shaped muscle of the back with the points of the “kite”
    at the base of the skull, the shoulders, and the center of the
    lower back. The trapezius is primarily visible as the pair of
    bulges on either side of the neck.

    exercises for the trapezius include


    triceps

    three-headed muscle (hence “tri-“) forming the bulk of
    the back of the arm. Its function is to extend the elbow.
    Most pushing exercises, including the
    bench press
    and
    military press
    involve the triceps
    extensively, especially at the top of the movement

    exercises specifically targeting the triceps include



    U

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    ug or mcg

    microgram


    upright

    One of (usually) a pair of vertical columns usually with hooks or other supports at the top
    and/or along the side to support one end of a barbell. These are typically found on either side
    of a bench or an area used for performing squats.
    A power cage is essentially four uprights bolted together with a
    platform or crossbars.


    upright row


    uptake

    Absorbtion or incorporation of a substance, especially into a cell or tissue.



    V

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    vanadyl, vanadium


    vascularity

    visibility of veins


    vitamin

    a micronutrient that is necessary for the
    continued normal functioning of the body


    volume, training volume

    number of repetitions done in a training regimen; training is high-volume if
    many repetitions are done, whether in many individual sets, circuit training, or
    just spending all day pumping away at the weights.



    W

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    warm-up


    wash-board abs

    see
    six pack


    weight class


    Weider, Ben


    Weider, Joe


    “Weider Principles”

    Joe Weider in his campaign to unify the field
    of weightlifting and bodybuilding by naming any and all
    practices and techniques “The Weider [X] Principle” where
    [X] stands for, well, pretty much anything. If you aren’t
    following any recognizable training style and just do whatever
    comes to mind, you can rest assured that you are actually
    following the “Weider Instinctive Training Principle” or
    perhaps the “Weider Muscle Confusion Principle,” depending on
    whether you’re at all consistent about it from one workout to
    another.


    Wilks Formula

    Named after Robert Wilks, a formula used to determine the best lifter or lift
    of powerlifters of
    different body weights.


    working “down the rack”

    using a sequence of
    dumbbells
    or
    (less commonly)
    barbells
    with
    decreasing weights, a lifter performs an exercise to
    failure
    with one weight and then immediately
    switches to the next ligher weight. By the time you have
    completed working “down the rack,” you may not be able to
    lift your arms, straighten them completely, or you may simply
    be shaking from the kind of agonizing pain that tells you,
    “wow, that was a good workout!”



    X

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    Y

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    Z

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    “The Zone”

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