On muscle girls: Natural Bodybuilding Jargon Article intro: This glossary contains the definitions of theworld of Natural Bodybuilding. It is by no means a completeguide to Bodybuilding. However, I do believe that if you gothrough this bilingual dictionary, you should become fairlyknowledgeable of the Natural language. Feel free to publish this article in your e-zine, yournewsletter, or your web site, blog as long as resource box andby-line is included. All web links in Bio and by line must beworking. A courtesy copy of your publication will beappreciated. Please, email to “natureboy_bodybuilding@hotmail.com” Thank You Natural Jargon By Kevin Doberstein CFT Copyright ©2005 Nature Boy Bodybuilding This glossary contains the definitions of the world of NaturalBodybuilding. It is by no means a complete guide toBodybuilding. However, I do believe that if you go through thisbilingual dictionary, you should become fairly knowledgeable ofthe Natural language. This could also become aresource to find quick answers once you start designing trainingprograms on your own. Be sure to add this jargonguide 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 tempoworks the slow twitch muscle fiber. A fast explosive rep worksthe fast twitch muscle fiber. Set. A set of repetitions. An example would be 1 set of 8 bicepcurl repetitions. Tri-Set. Three exercises work together in one set. Usually donewith a muscle group with three or more sections. An examplewould be deltoids with front raises; side laterals, and rearraises 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 betweensets. An example would be doing a abdominal crunch exercise inbetween bench presses. Pre-Exhaustion set. Doing a isolation exercise before a basicmovement exercise. This is done to focus on one muscle in agroup of muscles. An example would be doing dumbbell flys beforebench press. Basic-Movement set. A multi-joint exercise. An example would bethe bench press. Rest-Pause set. Resting for 10 to 15 seconds in between reps.This is done to further the set and increase intensity. Anexample would be doing a barbell curl then stopping on thebottom of the movement (resting) for 10 to 15 seconds and thendo another rep. Muscle Mix-Up. Changing the rep scheme and exercises to forcethe muscles into new growth. Holistic Training. The theory that the parts of any whole shouldbe considered in relation to the whole and that the whole isgreater than the sum of its parts. What this means inbodybuilding is training a bodypart in different rep speed andvolume to stimulate the entire muscle structure of thatbodypart. This is an example using the pectoral muscle. First doa set of 5 to 6 reps of bench presses with explosive speed tostimulate the fast twitch muscle fiber. Then do a set of 10 to12 reps of dumbbell flys with moderate speed to stimulate fastand slow twitch fiber. Then do a set of 25 to 40 reps of cablecrossovers to stimulate the slow twitch fiber. Alternating Set. Isolating one muscle then isolating the othermuscle out of one group. This is done to focus on each part ofthe muscle group. An example would be dumbbell alternating bicepcurls. You can curl one arm at a time to increase the intensityin each biceps. Quaker Thunder Blast. Too much oatmeal taken in forcarbohydrates mixed with squat night. Don’t laugh, this is aserious condition. Baseballs. Sometimes used slang for a well defined bicep musclewhen it is fully contracted. V-taper. Refers to the back side of the upper torso. A wide backto a narrow waist which makes a V. Generally to increase theV-taper one must increase the size of the latissimi dorsi muscleof the upper back and decrease the fat around the waist. Negs. The eccentric portion of the strength curve. For examplein the bench it is when you lower it to your chest. Negs ornegative reps are when you resist the force from the weight andslowly lowering it to your chest. This will cause above normaltrauma 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 theamortization portion of the lift. An example would be someonebouncing the barbell off his or her chest in the bench pressexercise. A very bad practice to follow. You drastically cheatthe muscle from total development. Overtrained and Strained. Pushing your body to a point that itno longer recovers from the workouts. Signs of overtraining canbe sleepless nights, an unusually cranky personality, and losingmuscle size. A change of workout is usually needed but firstpreceded 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 heavytraining days. This will help the body recover faster and alsoprovide an ever-changing training program to prevent the bodyfrom adapting to the workout and preventing growth. Split Program. A training program that splitsworkouts up to one or two bodyparts per training session. Thiscan be further broken down into 2 workouts per day. This iscalled 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 toovertraining from not enough rest between training sessions. Superset. Working two opposing muscle groups in one set. Anexample would be doing a set of bicep curls and then immediatelyfollow that with tricep pressdowns. Forced Reps. This involves doing a set to failure and thenhaving your training partner help you with additional reps. The Pump. A tight warm somewhat burning sensation in a musclethat is from by being worked through manipulation. Can be fromusing a barbell, dumbbell, exercise machine, or some other means. PumpOut. Generally, a set of 12 to 15 repetitions added at theend of a bodypart workout. This is done to force additionalblood into the working muscle and deepen the “pump” feeling. Melon Knockers. Lying triceps extensions. The name came from thebar being just above the head at the bottom of the movement. Gabby Haynes. Also called “all mouth”. This fellow bodybuildercan be quite irritating by disturbing other bodybuilders talkingto them constantly. This person generally has no regards toother bodybuilders and will talk to them at anytime, even duringa hard concentrated set. A common quote used around thisbodybuilder is “where is the switch to turn it off!”. Lifting Belt. A leather or nylon belt that is 4 to 6 incheswide. It is usually worn when doing heavy leg workouts eventhough I seen lifters use them when doing wrist curls. They helpsupport the mid torso. Tourniquet pants. A lifter who wears a bleached out pair ofgray sweat pants that have severely shunken in the laundry. Squat Rack. An apparatus used in the gym for safety. Most aredesigned to accommodate all heights with adjustable pins. Legsquats, bench presses, and other lifts can be done using a SquatRack. Lightbulb Man. This is describing a male bodybuilder who onlyworks the chest and arm muscles. Rip Up. Can also be called cutting up or lean out. Shedding thebody fat by aerobic training and diet to show muscularity. Melon Sized. Sometimes used to describe a pair of large anddefined deltoid muscles. Striated and shredded. A term used to describe a muscledistinguished from other smooth muscle by transverse striationsof the fibers. Peeing Nitro. A condition of urinating excess nitrogen fromconsuming too much protein. Carbed Up. A process of eating slow burning carbohydrates anddrinking water three hours before a workout. This will providefuel for energy for the anaerobic training. Quarter Barrel Sized. Sometimes used to describe a bodybuilderwith unusually large leg muscles. Especially if out ofproportion to the rest of the body. Link to Nature Boy! Promote Natural by adding thisNature Boy link to your site. Copy this text link. For informative articles check out The author, Kevin Doberstein is a Certified Fitness Trainer whoalso owns http://medfordskatepark.tripod.com/mainstreetgym/ MainStreet Gym in north central Wisconsin. You can check out his website http://www.nature-boy-bodybuilding.com/ Nature Boy Bodybuildingand his Nature Boy Bloghttp://thor-body-building.tripod.com/natureboyblog/. Naturalbodybuilding is the main focus of this blog. Bodybuildingnutrition 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 innorthern Wisconsin. He has been a natural bodybuilder for 25years. Off-site content that may be related to muscle girls We may post information in this space from time to time. __________________________________________________________________ Go here for information on muscle girls - Below we have some more links to our pages on muscle fiber, muscle fibers, muscle fitness, muscle gain supplements, muscle girls, muscle groups, muscle growth, muscle hunks, muscle mag, muscle magazine, muscle man, muscle mass, muscle men, muscle milk - they may help you with your research. |
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