Muscle Lingo

Carole Edrich

Extract from privately published book, June 2004

When the work-out muscle bug gets you it'll feel like a new romance. You'll be excited as you start to see your body change, muscles will appear and fat disappear and you may even be anxious with anticipation. Can you make the changes you want? Will it all work? How do you learn more? The best way is to read what you can, look for the muscleheads in the gym, watch what they're doing, ask questions and think it all through for yourself. To do that you need to follow gym etiquette and speak the lingo…

Man, my delts are pumped and burning! After pyramiding up to a coupla plates on the militaries, I cheated ‘em down, stripped 'em off, threw some quarters on and repped out. Then m' man here helped me with some killer negatives to failure. I’m so thrashed man, I’m gonna be ripped to shreds come the show! Dry as hell! Pure prime beef!

Lookitthat guy cheesin’ ! No Lats, I saw him yesterday on the E-Z bar doing halfs and negatives like he had beef to cut!

translation

Aerobic Exercise	Training of moderate-intensity; usually for more than 20 minutes, that uses up oxygen at or below the level at which the heart-lung system can replenish oxygen in the working muscles. It literally means with oxygen, and is the only type of exercise which burns body fat to meet its energy needs.
Amino	Amino acid. The building-block of protein
AFWB	American Federation of Women Bodybuilders. Group administering women's amateur bodybuilding in America
Anaerobic Exercise	High intensity exercise which uses up oxygen more quickly than the body can replenish it in the working muscles. Bodybuilding and hard-core training is anaerobic and it burns glycogen to supply its energy needs
Back-Cycling	Cutting back during an exercise session - on the number of sets, the number of repetitions or the amount of weight used session
Basic Exercise	In bodybuilding this means an exercise that work the largest muscle groups (the thighs, back and chest) where very heavy weights can be used to build huge muscle mass
Beef	The English equivalent of Freak, usually shouted in support of a particularly outstanding competitive bodybuilder while on stage.
Bitch Tits	see gynecomastia
Blast	See Thrash, some also use this word with the intention of implying that they have developed a huge pump while thrashing their muscles
Buff / Buffed	Good muscle size and definition. Looking good as in a well-buffed finish
Bulking Up	Gaining any type of body weight; muscle, body fat or even water!
Burn	The painful, burning sensation produced by the build-up of lactic acid and other metabolic waste products in working muscle. Can be reduced through eating bananas (which contain inosine) and intelligent supplementation
Cap	See delt. Used more in muscle mags and the US than the UK
Carbohydrates	Food constituents that are a very effective fuel source for the body. They include sugars, starches and fibres.
Cheat	Using your momentum (usually through swinging the body or body part) to start or move a weight after you would have been unable to continue using proper form. Doing the exercise in anything other than proper form. Sensible cheating at the end of a set or an exercise is a proper way of doing an exercise, but many people cheat all the time which is incorrect, will not properly develop the muscle and can lead to injuries by putting stress on bones, muscles and ligaments
Cheesing	Acting cheesily, by wandering around with lats fully flexed or similar pose. More acceptable in the gym (if you’re big enough) than outside it
Chinning Bar	A bar attached high up, on which it is possible to do a variety of movements for the upper body including chins
Clean	a. To ‘clean’ is the exercise involving raising a weight or weights from the floor to the shoulders in one smooth motion to prepare for an overhead lift (the ‘jerk’). Properly executed, this coordinates the legs, back, shoulders and arms. Together they are called the ‘clean and jerk’. b. A Clean diet is one that is rich in nutrients and low in fat, sugar and salt. c. A Clean exercise is an exercise done to extremely good form
Cool Down	A way to give the pulse, blood pressure and breathing a chance to slow down at the end of a fast paced workout
Crunches	Sit-ups done lying on the floor with legs on a bench and hands behind the neck. An ab isolation exercise.
Cut	See ripped
Cycle	a. A length of time set aside for specific types of training, whether for muscle growth, increasing fitness, concentrating on one particular body part, bulking up, getting stronger, getting leaner or other specific requirements. b. One or more ergogenic aids, hopefully legal, taken over a specific length of time. For example, bodybuilders and other athletes often take Creatine for six weeks, stop for 2-3 weeks, then start again. Cycling in this way is generally far more effective than just staying on the same dose all the time as the body reacts better to it
Dead Lift	A basic exercise that is also one of three power lifting events where the weight is lifted off floor to approximately waist height as the lifter stands erect. Excellent for overall body strength, lower back and balance.
Definition	Extreme leanness (low body fat) coupled with superior muscle separation and sometimes vascularity
Delts	Shoulder muscles (in training usually considered in three parts: front, mid and rear delts)
Density	Muscle hardness. It is possible to be defined but still have excess intramuscular fat, which goes with a good muscle density
Dips	An exercise performed on an apparatus resembling two parallel bars, 3 to 4 feet high, which may also be at an angle (the dipping bars)
Dry	See ripped, but also includes the quality of apparent ‘paper thin skin’ often associated with heavily dieted bodybuilders. This is considered a good condition to be in for a competition. Dryness is achieved by driving as much water as possible from between the cells into the cells – a result of careful control of food types including intake of distilled water – but is often wrongly believed to be the result of not drinking at all.
Dumbbell	Weight used for exercising, consisting of a small bar or rigid handle of a size that can be held in one hand, with equal-weight metal discs on each end.
Dysmorphia	See Muscle Dysmorphia
Ectomorph	One of the three major body types, characterised by small bones and very little muscle mass with a metabolism that appears to burn food quickly and doesn’t put on weight easily. It is commonly believed that people with these body types have the biggest challenge in building a muscular body
EFBB	English Federation of Body Building, part of the IFBB
Endomorph	One of the three major body types, characterised by a round physique that has a tendency to carry extra body fat. While it is commonly believed that an endomorph will have problems keeping their fat levels down, it is possible that endomorphs can make such great gains with their training that their body type may appear to have changed.
Essential Aminos	The nine amino acids that can not be manufactured by the body and must therefore be taken in as part of the diet
Estrogen	One of the two major female sex hormones, the other of which is progesterone. In men, excess testosterone is converted to estrogen which can often lead to the condition known as ‘bitch tits’
Exercise	A collection of sets (typically 3 – 5 sets for bodybuilders)
E-Z Curl Bar	A special type of barbell bar used in many arm exercises but particularly where the different angles of the bar relieve strain that might result using a normal straight bar
Failure	When the muscles are so tired that they no longer work – so they fail. Also known as Temporary Muscle Failure by sports medics, this represents a great level of achievement (success) as one can assume that the break down of muscle tissue is maximised.
Fast-Twitch muscle	White muscle fibres which contract quickly and powerfully, but not with great endurance. These muscles are developed by heavy, low-rep, explosive reps. Bodybuilders know that for complete muscular development they must develop both fast-twitch and slow-twitch muscle fibres.
Flat	Muscle or physique with detail obscured by excessive water, fat, overtraining, undertraining or incorrect dieting. Generally considered unappealing; the opposite of full.
Flattening out	The process of becoming flat; usually involuntarily. An unfortunate condition whereby previously good definition is obscured. Before a show this usually the result of inadequate nutrients, dehydration or of drinking un-distilled water (i.e. water contaminated with stray minerals that will change the body’s osmotic balance)
Flex	To contract a muscle
Flushing	Increasing the blood flow to a muscle or muscle group, usually by performing high rep sets
Forced rep	A rep completed with the (usually considerable) assistance of a training partner, usually because the person exercising has gone to failure
Form	The quality of each rep, throughout its full range of motion. Failure is more likely if the weight trainer is using good form
Freak	Used more in muscle mags and the US than in the UK to mean anyone with inhuman size or proportions, cavernous cuts and separations, unrecognisable or exaggerated body-parts or anything that leaves your average, run-of-the-mill big-guy whimpering by his weights. The ultimate compliment an American bodybuilder can pay another truly hardcore bodybuilder.
Free weights	Barbells and dumbbells, any weight not part of a pulley or Machine. Bodybuilders and hard-core weight trainers use a combination of free weights and machines to ensure a balanced training regime. However, free weights are usually preferred because they ensure that the muscles are not worked in isolation. Stabiliser muscles come into play that can not be worked through other exercises and this leads to better overall muscular development.
Full	The appearance of well rounded muscle bellies pressing against skin. The best competitive body-builders manage to look simultaneously full and shredded.
Full Rep	A strict repetition, done to the full range of the muscle
Gear	See Juice
Glutes	Buttocks
Glycogen	Blood sugar; stored in the body, which helps to fuel muscle contractions
Guns	Used more in muscle mags than real life. Biceps, alone or with Triceps
Gynecomastia	Also known as ‘bitch tits’. Caused by an excess of testosterone (usually some form of steroid) which stimulates receptors in the nipple area leading to a swelling that commonly appears like women’s breasts. Can require surgery for removal.
Half Rep	Part of a full repetition, done because a. the person training is using a weight that is heavier than he can handle, b. because he is deliberately cheating the weight ,or c. because he doesn’t know any better
Hams	Hamstrings, back thigh muscles, also known as leg biceps
Hypertrophy	A real medical / scientific word meaning muscle growth
IFBB	International Federation of Body Building. Founded in 1946 it is probably the most powerful bodybuilding organisation and definitely the most commercial one.
Inosine	An amino acid (protein building block) known to help prevent lactic acid build-up
Intensity	The degree of effort put into a bodybuilding workout. The more intense the workout, the more quickly it will increase in hypertrophy.
Isolation exercise	An isolation movement stresses a single muscle group; or part of just one muscle, in relative isolation from the rest of the body. They’re good for details, shaping and defining muscles but not for overall muscle mass
Juice	Anabolic steroids. If you plan to take this illegal,ill-advised and unhealthy shortcut to building your body, please look up short-sightedness, dumbbell and cheating in a normal dictionary
Lactic Acid	Commonly believed to be a metabolic waste product produced during aerobic training, new evidence suggests that a version of lactic acid is used by the liver to renew glycogen supplies
Lats	Back muscles (split into mid lats and lats)
Layoff	Most bodybuilders take a couple of weeks off from bodybuilding from time to time. During this time no exercise whatsoever is done. These are beneficial because they allow the body to completely rest and heal any minor training injuries, ensuring that the bodybuilder is healthy enough to carry on with intensive training on his return
Ligament	The tough connective tissue connecting two or more bones or cartilage, that also limits the movement of bones and forms joints that strengthens and supports the skeleton and muscular action
Lock Out	A partial rep, deliberately done by pushing the weight through only its last few inches of movement.
Mass	The relative size of each muscle group, or of the whole physique. Muscle mass with good quality muscle, a balanced, symmetrical and proportional physique and good skin quality is every serious bodybuilder’s ambition and the criteria used in judging shows.
Mega dosing	The strange practice of taking athletic supplements and / or drugs in dosages far beyond those needed to obtain a desired effect. Probably due to a lack of knowledge or education of how such supplements and/ or drugs work.
Mesomorph	One of the three major body-types characterised by a medium sized bone structure. Mesomorphs make gains much faster than the other two body types and respond quickly and well to planned exercise and dietary discipline.
Military Press	A standing shoulder exercise where an Olympic barbell is raised over the head. Usually done on the squat rack. Also known as Militaries
Muscle break-down	A necessary step in muscle development. Muscle tissue grows back bigger (between training sessions) in response to being broken down through weight training
Muscle Confusion	To ensure that the body keeps growing, the bodybuilder needs to vary his workouts, otherwise muscles will adapt to the training demands placed upon them.
Muscle Dysmorphia	A bodybuilders’ version of anorexia, sometimes called reverse anorexia. A newly diagnosed disorder characterised by almost constant eating, resulting in hypertrophy of the limbs and interrupted by bodybuilding training in the gym. Sufferers live in constant fear of being too small and see their body as too small, no matter how much weight they can lift or how large their muscles become
Muscle head	A word used by body builders for someone who is really into heir sport.
NABBA	North American Body Building Association - a federation competing with, and with similar aims and reach to the IFBB
Negative rep	A repetition where the weight is lowered slowly, under control and to excellent form against gravity
NPC	The National Physique Committee Inc which administers amateur bodybuilding competitions in the states. NPC champions are sent abroad to compete in IFBB world championships
Obliques	The external oblique muscles - at either side of the abs, that rotate and flex the body trunk
Oestrogen	see Estrogen
Olympian	In bodybuilding this term is used only for bodybuilders who have competed in the Mr Olympia or Ms Olympia competitions. This has nothing to do with the Olympic Games.
Olympic Barbell	A special barbell used in weight lifting and power lifting as well as by bodybuilders in heavy basic exercises such as squatting, bench pressing and power lifting.
Overload	The amount of weight that a muscle can be forced to use that is above that of its normal strength ability. Forces it to increase in hypertrophy
Partial Rep	Deliberately doing an exercise without going through a complete range of motion at the beginning or the end of a rep
Passive stretch	A partner assisted stretch. It enables a greater range of motion but is more likely to result in injury.
Peaking	The results of the process of preparation (training, dieting, sun tanning, mental conditioning and Resting etc.) to become well defined or shredded for a contest or photo shoot
Pecs	Chest muscles
Pencil Neck	A non-body builder or non-weight trainer. Commonly used by bodybuilders ‘muscle heads’, it is not actually as pejorative as it sounds
Periodisation	Used more in muscle mags than in the gym, this refers to the combination of different training cycles
Pins	Legs
Plate	The weights that go on each end of a barbell. In America, a Plate is the 45-pounder that goes on an Olympic barbell. When Americans reach for smaller weights, they pick up spare change: quarters (25s), dimes (10s), nickels (5s), for which there is no English equivalent. In England a Plate can be any weight.
Pose	Each individual move or stance that a bodybuilder does to highlight his or her physique
Pose Down	This used to be the last round of an EFBB competition, used to help official judges differentiate between closely placed bodybuilders. The part of a show where the top bodybuilders in a competition get together and… pose! Now used for any unstructured comparisons whether in a competition or informally done as a result of high spirits in a gym or with a group of bodybuilders.Judges looking for the winner of a pose-down will look for the bodybuilder who moves and shows himself or herself to maximum advantage, aesthetic muscularity, symmetry and condition
Posing Routine	The well-choreographed series of poses; done to music, that a bodybuilding competitor uses to present his physique at the relevant round of a bodybuilding competition.
Power Rack	A safety apparatus with two adjustable pins on which the barbell can rest. Used to perform the heavier basic exercises
Pre-exhaust	A bodybuilding technique that makes the weaker muscles seem temporarily stronger than normal. It involves supersetting an isolation exercise for a particular muscle with a basic movement for the same muscle
Pre-judging	The first rounds of a competition judging system that is separate from the evening’s public presentation
Protein	General term for specific sequences of amino acids. The body’s primary building material and as such is vital to bodybuilders.
Pumped	The look and feeling bodybuilders experience when their muscles engorge with blood, lactic acid and other metabolic waste products in response to heavy and intense exercise
Pyramiding	The act of increasing weight while decreasing reps on successive sets. Sometimes also considered to be the act of increasing weight while decreasing reps and then decreasing weight again while increasing reps
Quads	Front thigh muscles, also known as leg triceps
Recovery Cycle	What happens of relevance to a bodybuilder or hard-core weight trainer between workouts. The body flushes out fatigue toxins, restores glycogen, repairs itself and increases in hypertrophy. Recovery is enhanced by good rest, sleep and nutrition.
Rep	Repetition. The movement of a weight or exercise equipment through a range of motion and then back again once
Rep Out	To repeat reps until failure; ‘to rep to failure’
Ripped	Description of the condition of definition; low body fat coupled with clear muscle separation
Roids	See Juice
Roid Rage	Popular name given to the uncontrolled anger and outbursts exhibited by steroid users. Coined by the popular press, there is no medical proof for this and it is commonly believed by bodybuilders that the steroids are normally an excuse rather than the true reason for the rage
Sauce	See Juice
Set	A collection of reps taken without a break (typically 8-10 reps for bodybuilders)
Shredded	See ripped; some may think of shredded as ‘even more ripped than ripped’
Six-pack	This word has moved into common use language and refers to a rectus abdominis muscle so ripped, well-developed and unobscured by body fat that the individual sections separated by fibrous bands, called tendinous enscriptions look like separate muscles under the skin.
Sleeve	The hollow metal tube that fits over the bar on most barbells and dumbbells. It makes it easier for the bar to rotate in the hands as the full repetition of an exercise is undertaken
Slow-Twitch Muscles	Red muscle fibres that contract slowly, weakly and continually for long periods of time. They are developed by light, high-rep workouts. Bodybuilders know that for a complete physique it is necessary to develop both slow and fast-twitch muscle fibres
Smith Machine	A machine that ensures a bar is lifted vertically.
Split Routine	A regime where the body is divide into segments and trained more than three times a week (most beginners train three times a week). The programme will involve at least one day of rest.
Spot	To stand guard and watch while someone performs a set. A spotter’s main responsibility is to be alert and ready to help out, thereby preventing injury, but he or she might be also be called upon to re-rack a weight after a heavy set, assist with forced reps or just to provide moral support.
Squatting	As it sounds – with an Olympic barbell and loads of weight on your shoulders. Commonly considered the best leg exercise and the best all round exercise for blood flow.
Stack	a. The plates loaded on an exercise machine, b. Any group or collection of supplements, usually configured to heighten the efficacy of one or more elements
Straps	See training straps
Striated	See ripped. This is when the striations (grooves and ridges in the muscle detail) are particularly clear and can be used for a particular body part as well as the overall condition of a body builder
Stripping	The act of taking weights off a barbell or machine.
Superset	Alternating sets of two or three exercises, typically involving flexor and extensor muscles (such as the biceps and triceps, chest and upper back). Often also used to describe any two or three exercises performed in alternating fashion with no rest in between
Symmetry	The overall shape or general outline of a person's body, as when seen in silhouette.
Tendon	A band or cord of strong, fibrous tissue that connects muscles to bone
Thrash	The process of working out a muscle or muscle group really heavily - usually to failure and beyond, repeatedly, over the course of a training session. What a hard-core weight trainer does to his body during a high-intensity workout
Training Straps	Straps wrapped around wrists, then under and over a bar held by clenched hands to aid in certain lifts where a weight trainer might lose their grip before working the muscle to encourage optimal hypertrophy
Traps	Trapezius Muscles
Vascularity	The size and number of observable veins. It used to be highly desirable in bodybuilding and is now less so.
Washboard	See Six-pack , also referred to as washboard abs
Wheels	Usually only used by those who want to demonstrate they’ve trained in the USA. The musculature of the legs: the quads, primarily, but also the whole legs, hamstrings and even the calves on occasion.

Translation:

Notice how my deltoid muscles are engorged with blood; the build-up of lactic acid and other metabolic waste products in my tissues is creating a burning sensation! After using progressively using heavier and heavier weights for successive sets of military presses to end up with two 45-pound weight plates, I then decreased the weight successively; keeping the weight moving with my momentum, increasing the repetitions with each until I had replaced them with 25-pound plates and pressed the bar overhead repeatedly until I couldn’t move the bar on my own any more. Then my training partner helped me lift the bar several more times after I had lowered it slowly until I couldn’t do that any more either. I’m going to look lean with good definition as well as dehydrated when I compete! What a wonderful workout! I’m going to look the best of the best!

Look at that guy posing to show off his muscles. I saw him doing biceps curls on the E-Z curl bar yesterday doing just parts of a whole repetition and lowering the weight down slowly against gravity while swinging his body wildly to bring the weights up. He was acting as if he wanted to work on the muscle separation while decreasing the fat content of a large amount of muscle mass. Which muscle he obviously doesn’t have anyway!