Natural Bodybuilding Jargon
Article intro: This glossary contains the definitions of the
world of Natural Bodybuilding. It is by no means a complete
guide to Bodybuilding. However, I do believe that if you go
through this bilingual dictionary, you should become fairly
knowledgeable of the Natural Bodybuilding language.
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Natural Bodybuilding Jargon By Kevin Doberstein CFT Copyright ©
2005 Nature Boy Bodybuilding
This glossary contains the definitions of the world of Natural
Bodybuilding. It is by no means a complete guide to
Bodybuilding. However, I do believe that if you go through this
bilingual dictionary, you should become fairly knowledgeable of
the Natural Bodybuilding language. This could also become a
resource to find quick answers once you start designing training
programs on your own. Be sure to add this bodybuilding jargon
guide to your favorites for future reference.
Rep. Abbreviation for repetition. For example, one repetition or
“rep” would be one barbell bicep curl.
Rep Tempo. The speed the repetition is done at. A slow tempo
works the slow twitch muscle fiber. A fast explosive rep works
the fast twitch muscle fiber.
Set. A set of repetitions. An example would be 1 set of 8 bicep
curl repetitions.
Tri-Set. Three exercises work together in one set. Usually done
with a muscle group with three or more sections. An example
would be deltoids with front raises; side laterals, and rear
raises all done continuously in one set.
Giant-Set. Four to six exercises done together in one set.
Staggered-Sets. Adding a different muscle exercise in between
sets. An example would be doing a abdominal crunch exercise in
between bench presses.
Pre-Exhaustion set. Doing a isolation exercise before a basic
movement exercise. This is done to focus on one muscle in a
group of muscles. An example would be doing dumbbell flys before
bench press.
Basic-Movement set. A multi-joint exercise. An example would be
the bench press.
Rest-Pause set. Resting for 10 to 15 seconds in between reps.
This is done to further the set and increase intensity. An
example would be doing a barbell curl then stopping on the
bottom of the movement (resting) for 10 to 15 seconds and then
do another rep.
Muscle Mix-Up. Changing the rep scheme and exercises to force
the muscles into new growth.
Holistic Training. The theory that the parts of any whole should
be considered in relation to the whole and that the whole is
greater than the sum of its parts. What this means in
bodybuilding is training a bodypart in different rep speed and
volume to stimulate the entire muscle structure of that
bodypart. This is an example using the pectoral muscle. First do
a set of 5 to 6 reps of bench presses with explosive speed to
stimulate the fast twitch muscle fiber. Then do a set of 10 to
12 reps of dumbbell flys with moderate speed to stimulate fast
and slow twitch fiber. Then do a set of 25 to 40 reps of cable
crossovers to stimulate the slow twitch fiber.
Alternating Set. Isolating one muscle then isolating the other
muscle out of one group. This is done to focus on each part of
the muscle group. An example would be dumbbell alternating bicep
curls. You can curl one arm at a time to increase the intensity
in each biceps.
Quaker Thunder Blast. Too much oatmeal taken in for
carbohydrates mixed with squat night. Don’t laugh, this is a
serious condition.
Baseballs. Sometimes used slang for a well defined bicep muscle
when it is fully contracted.
V-taper. Refers to the back side of the upper torso. A wide back
to a narrow waist which makes a V. Generally to increase the
V-taper one must increase the size of the latissimi dorsi muscle
of the upper back and decrease the fat around the waist.
Negs. The eccentric portion of the strength curve. For example
in the bench it is when you lower it to your chest. Negs or
negative reps are when you resist the force from the weight and
slowly lowering it to your chest. This will cause above normal
trauma to your muscle fiber and shouldn’t be done too often.
This process can also be done with other lifts.
Trampoline Lifter. Someone who bounces the weight at the
amortization portion of the lift. An example would be someone
bouncing the barbell off his or her chest in the bench press
exercise. A very bad practice to follow. You drastically cheat
the muscle from total development.
Overtrained and Strained. Pushing your body to a point that it
no longer recovers from the workouts. Signs of overtraining can
be sleepless nights, an unusually cranky personality, and losing
muscle size. A change of workout is usually needed but first
preceded with a period of rest so that the body can recover.
Following a periodization program will help prevent this.
Periodization Program. This program cycles light with heavy
training days. This will help the body recover faster and also
provide an ever-changing training program to prevent the body
from adapting to the workout and preventing growth.
Split Program. A bodybuilding training program that splits
workouts up to one or two bodyparts per training session. This
can be further broken down into 2 workouts per day. This is
called a double split. It can be a 4,5, or 6 day a week program.
This is a very advanced training program and can lead to
overtraining from not enough rest between training sessions.
Superset. Working two opposing muscle groups in one set. An
example would be doing a set of bicep curls and then immediately
follow that with tricep pressdowns.
Forced Reps. This involves doing a set to failure and then
having your training partner help you with additional reps.
The Pump. A tight warm somewhat burning sensation in a muscle
that is from by being worked through manipulation. Can be from
using a barbell, dumbbell, exercise machine, or some other means.
PumpOut. Generally, a set of 12 to 15 repetitions added at the
end of a bodypart workout. This is done to force additional
blood into the working muscle and deepen the “pump” feeling.
Melon Knockers. Lying triceps extensions. The name came from the
bar being just above the head at the bottom of the movement.
Gabby Haynes. Also called “all mouth”. This fellow bodybuilder
can be quite irritating by disturbing other bodybuilders talking
to them constantly. This person generally has no regards to
other bodybuilders and will talk to them at anytime, even during
a hard concentrated set. A common quote used around this
bodybuilder is “where is the switch to turn it off!”.
Lifting Belt. A leather or nylon belt that is 4 to 6 inches
wide. It is usually worn when doing heavy leg workouts even
though I seen lifters use them when doing wrist curls. They help
support the mid torso.
Tourniquet pants. A lifter who wears a bleached out pair of
gray sweat pants that have severely shunken in the laundry.
Squat Rack. An apparatus used in the gym for safety. Most are
designed to accommodate all heights with adjustable pins. Leg
squats, bench presses, and other lifts can be done using a Squat
Rack.
Lightbulb Man. This is describing a male bodybuilder who only
works the chest and arm muscles.
Rip Up. Can also be called cutting up or lean out. Shedding the
body fat by aerobic training and diet to show muscularity.
Melon Sized. Sometimes used to describe a pair of large and
defined deltoid muscles.
Striated and shredded. A term used to describe a muscle
distinguished from other smooth muscle by transverse striations
of the fibers.
Peeing Nitro. A condition of urinating excess nitrogen from
consuming too much protein.
Carbed Up. A process of eating slow burning carbohydrates and
drinking water three hours before a workout. This will provide
fuel for energy for the anaerobic training.
Quarter Barrel Sized. Sometimes used to describe a bodybuilder
with unusually large leg muscles. Especially if out of
proportion to the rest of the body.
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The author, Kevin Doberstein is a Certified Fitness Trainer who
also owns http://medfordskatepark.tripod.com/mainstreetgym/ Main
Street Gym in north central Wisconsin. You can check out his web
site
http://www.nature-boy-bodybuilding.com/ Nature Boy Bodybuilding
and his Nature Boy Bodybuilding Blog
http://thor-body-building.tripod.com/natureboyblog/. Natural
bodybuilding is the main focus of this blog. Bodybuilding
nutrition and fitness articles. Workout exercise programs.
References:
Joe Weider 1981, Bodybuilder, the Weider Approach.
About the author:
Kevin Doberstein is a Certified Fitness Trainer living in
northern Wisconsin. He has been a natural bodybuilder for 25
years.Nature Boy,
Your Natural Bodybuilding web source. Forever for
the cause of Natural Bodybuilding and Fitness.