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Training Glossary

Weight Training Lingo

AEROBICS or AEROBIC EXERCISE: any exercise that depends largely on the oxygen from the blood to fuel the energy production in the working muscles of the body. Examples are long-term endurance activities such as running, cycling and swimming.

ANAEROBIC EXERCISE: intense, short-burst exercise in which glucose and other cellular compounds energize the working muscle fibers exclusive of oxygen from the blood. Examples are weight lifting and sprinting.

BARBELL or BB: the main and basic implement of weight lifting (along with dumbbells) composed of a length of steel bar affixed with circular weights of differing denominations (plates) on both ends. Typical barbells are approximately one inch to one-and-an-eighth inches in diameter and five to seven feet long.

BICEPS or B Is: the muscles located on the front of the upper arm primarily engaged in bending the elbow. They pull and curl.

BODYBUILDING: the competitive sport or athletic hobby popularized over the last 60 years of the last century whose goal is to achieve muscular grandeur and symmetry through the activity of exercise (a.k.a. muscle building). The foremost activities to achieve bodybuilding perfection are weight lifting and resistance training through the application of a wide variety of gym equipment, cables and machines. Nutrition plays a major role in bodybuilding achievement.

BODYPART: referring to the individual muscle groups. Workouts are often split into different bodyparts on different days, however many trainees do all-body workouts. Other types of training, such as Olympic lifting or strongman training do not make any bodypart distinction in reference to the routines.

BURN: the sensation of burning pain felt in the specific muscle or muscles under the intense contraction of resistance training. This reaction is due to the presence of lactic acid in the tissues, a byproduct of glucose metabolism during intense exercise. The burn, though painful, is welcomed by the trainee as the degree of burn endured indicates the level of muscle overload achieved, a key factor in muscle building. The burn is good, more is better.

CARDIO: pertaining to the heart. Exercise jargon for any effective aerobic activity.

CONCENTRIC CONTRACTION: the shortening of a muscle due to muscle contraction. Also known as the positive or positive contraction, moving the resistance away from the plane of gravity. For example, pulling the weight up in a biceps curl movement.

DELTOIDS or DELTS: the large, three-part muscles (front, side and rear deltoid) of the shoulder that move the arms away from the body. They push and press.

DOMS: recently popularized acronym for Delayed Onset Muscular Soreness, the phenomena of muscle soreness from sport or exercise afflicting the body a day or two after performance. Causes and desirability are subject to discussion.

DUMBBELLS or D Bs: the short-handled partners of the barbell that complete the core of the weight lifting family. Dumbbells usually come in matching pairs and will range in length from six to eight inches (light D Bs allowing for handgrip and a minimum of affixed plates) to 24 inches (heavy duty).

ECCENTRIC CONTRACTION: the lengthening of the muscle while under the tension of resistance. Also known as the negative or negative contraction, countering the resistance in its movement toward the gravity plane. For example, the lowering of the weight in a biceps curl.

EXTENSION: the straightening of a simple joint, as in the leg extension.

EXERCISE: the activity of fitness, however in our context this generally refers to a specific movement.

EZ CURL BAR or BENT BAR: a specially bent barbell to accommodate the handgrip, affording lifting and muscle-building advantages in both biceps curling and triceps extension exercises. Hand angles often protect wrists and elbows from abusive twist.

FLOW: a training term referring to the smooth and continuous movement from exercise to exercise without interruption in focus and action.

FOCUS: concentration on all the aspects of the work before you: muscles involved, the track they follow, the intensity of exertion, burn and pump, and signals of fatigue, injury or abuse. Concentration is extended to the weight used, technique applied, attitude, thirst, surrounding atmosphere, equipment and so on. Full-time job of primary importance.

FULL RANGE OF MOTION: a reference to the total action of a muscle(s) and the associated joint(s) in contrast to partial or abbreviated muscle and joint action.

GETTING CUT: bodybuilding term for gaining muscularity through serious application of training; exercise and diet without faltering.

GETTING RIPPED: bodybuilding slang for extreme muscularizing; gaining superior muscle hardness and definition through hard weight training and severe dieting.

GLUTEUS MAXIMUS: glutes, butt, bottom, rear. The outermost muscle of the three glutei found in each of the human buttocks.

GRIP: the ability to apply continuous pressure with the hands and fingers. Better grip enhances strength in most cases.

HAMSTRINGS or HAMS: a.k.a the thigh biceps. Short for hamstring muscle, any of three muscles at the back of the thigh that function to flex and rotate the leg and extend the thigh.

HIGH REPS: terminology for a technique in muscle building where high repetitions (safe estimation: above 12) of given exercises are performed for specific purposes (exercise practice, muscle warm-up, injury repair, muscularity, sport conditioning, weight loss).

HIT: high-intensity training, a training technique where the trainee applies his training output to failure (extreme, maximum, total, dizzy, falling down—nausea is a good sign of the last rep) during each set after appropriately warming up. HIT workouts are typically shorter in duration and less frequent than other methods of training.

INTENSITY: extremity of strength, force, energy and feeling directed toward one’s training. Combine with focus.

ISOLATION: a reference to exercising one specific muscle exclusive of others to focus effort on or protect that muscle.

KETTLEBELLS: not new, but new to the modern lifting scene, these are small-to-large cast-iron globes with a handle. Simple, yet effective and worth consideration for home trainees.

LACTIC ACID: a byproduct of glucose and glycogen metabolism produced in the muscles during the hard work of exercise. Its presence is accompanied by muscle fatigue and burning pain. Embrace the pain and grow lean.

LATISSIMUS DORSI or LATS: the large muscles of the back that are chiefly responsible for the V-shape noticed in the male and female form. The lats are the prime movers for the adduction, extension and hyperextension of the shoulder joints. They pull; the shoulders push.

LOW REPS: the system of practicing low repetitions (below six) for specific effects in training (muscle mass, bulk, weight gain, power).

MAX REP or SINGLES: a reference in powerlifting to the heavy single repetition sets (single rep set) practiced in training to approach one’s maximum (max) lifting output. 1RM= one rep max.

MULTI-SET: a series of exercises (usually 4 or 5) performed one after another with little pause. The total comprises one multi-set of perhaps 3, 4 or 5 multi-sets, the trainee in pursuit of specific goals (peak athletic conditioning, muscularity, aerobics, change of pace).

OLYMPIC BAR and PLATES: the popular weights used in competition and training. The standard bar weighs 45 pounds and is approximately seven feet long with rotating sleeves for lifting efficiency. Handsome tools.

OLYMPIC LIFTING: the weight-lifting sport of the Olympics, requiring enormous strength and extraordinary skill and athletics. It includes two lifts: the clean and jerk, and the snatch.

PACE: in weight lifting, as in other sports, a training term referring to the gauged speed at which one trains. Pace will vary with personality, purpose, mood or external factors (gym busy-ness, injury, other revolting interruptions).

PECTORALS or PECS: the broad band of muscles across the chest thats prime function is abducting the arms—moving the arms across the chest.

PERSONAL TRAINER: a private instructor to teach, assist and encourage a trainee of any sport at any level. Personal fitness instructors play an important role in the lives of many struggling and aspiring health- and condition-conscious people.

POWERLIFTING: the popular competitive sport of heavy weight lifting, which features the three power lifts: the bench press, the squat and the deadlift.

PR: abbreviation for personal record.

PUMP: muscle jargon referring to the enlarged and tightened sensation the lifter experiences within the working muscle resulting from the blood engorgement.

PUMPING IRON: originating in the ’50s, slang for lifting weights.

QUADRICEPS or QUADS: the major four-part muscles of the front thighs primarily engaged in extending the leg at the knee.

REPETITION or REP: one complete movement of an exercise.

RHYTHM: a term an athlete uses to describe the sensation of flow and pace in his sport performance. The weight trainer’s rhythm of training is achieved when functions are efficient and unimpeded.

ROTATOR CUFF: the complex of supporting and strengthening tendons and muscles that combine with the shoulder joint where the capsule of the shoulder and the head of the humerus (long bone of the upper arm) meet. A problem area for most active people, especially power athletes. Don't forget to stretch your pectoral muscles regularly.

SANDBAGS: light-to-heavy dufflebags used to heft and carry for strength and endurance.

SERRATUS: the triple-tiered ridge of muscle located below the pecs and forward of the lats that accommodates the lats in adduction movement.

SET: the prescribed number of repetitions of any given exercise. Example: 1 set of 8 repetitions.

SINGLE-SET TRAINING: a system of training among strength lifters where sets of single repetitions are practiced with near-maximum output to develop skill, tenacity, structure strength and muscle power.

SLED PULLING: the act of pulling an implement over distance using various angles and positions for endurance work.

SMITH PRESS: a training apparatus that houses a bar that is smoothly guided by precision rods and bearings, allowing the trainee to press with unique and purposeful advantage, although there's disagreement on the safety of this machine. Typically, plates are loaded as they are on free bars.

SPECIALTY BARS and HANDLES: some of the most effective pieces of equipment in the home or commercial gym are the assortment of various shaped bars and handles that effect and encourage hard training. They include the Buffalo bar or top squat for comfortable squat performance, the trap bar for back and leg building. Handles for attachment to the cable devices come in a variety of lengths and bends and are made of steel, rope, leather or cloth. The right handles or bar for the right exercise or muscle development makes training fun and effective.

SPLIT WORKOUT: a workout divided into two or more bodyparts thereby allowing different muscle groups to be worked on different days.

SPOT: the act of standing nearby in a supportive capacity as a co-lifter attempts heavy lifting where assistance might be required. The spot might include assistance in the case of failure to complete a lift, aid in bringing a heavy weight into starting position or added lifting help for an intense trainee forcing repetitions beyond his own limits.

SPOTTER: one who spots.

STONE LIFTING: from the ground to shoulder-height or overhead, these are usually heavy round cement balls used to train for or compete in strongman competitions.

STRONGMAN EVENTS: relatively new on the scene as a regulated event, these competitions feature men and women who pit their overall strength and endurance against one another. There are many different feats of strength, and different promoters use different implements depending on the venue.

SUPERSET: two exercises performed alternately; one exercise followed by a second exercise in complement before resting, i.e. biceps curl followed by triceps extension equal one superset.

SUPPLEMENTS: "supplemental" vitamin or protein intake, used in addition to enhance regular food intake.

TENDINITIS: inflammation of a tendon, the tough band of connective tissue that connects a muscle to the bone. The affliction is common among athletes who strive hard or overtrain or allow themselves to get out of condition on occasion. Tendons, unfortunately, take a long time to heal. Ice often.

TORSO: the reference to the trunk and midsection muscles: abdominals, obliques, erectors, intercostals.

TRAINING LOG: a book for recording training procedures and progress, exercises, sets, repetitions and weights used. Notations of observations, feelings and training responses often prove valuable at the moment of logging or in the future when comparisons and references guide the way.

TRICEPS or TR Is: the muscles on the back of the upper arm primarily for extending the elbow. They push or press.

TRI-SETS: three exercises executed one after the other in close succession, the total comprising one set, or tri-set.

VOLUME: a reference in muscle building to the total of sets and reps of exercises completed in a workout.

VOLUME TRAINING: the name of the technique where high volume is used.

WORKOUT: the noun; the sum total of one’s time, collection of exercises performed and the energy burned on the gym floor, be it at the local gym or in your garage.

WORKING IN: the practice of cooperatively working with someone using a particular piece of equipment on the gym floor.