Beginner’s Guide to Gym Talk and Terminologies
jmpilongo
Posts: 208
BB - May refer to Barbell or Bodybuilding. Definition varies based on context in which it is used.
Supersets - Performing 2 exercises back to back without a rest. The exercise could be for the same muscle group or agnostic muscle groups (opposites for example chest and back or biceps and triceps).
Tri Sets - Performing 3 exercises one after the other for the same muscle group.
Giant Sets - Performing 4 or more exercises one after the other for the same muscle group.
Drop Sets - Performing an exercise to failure with a given weight then picking up a lesser weight and continuing to perform reps. You can repeat this process for as many times as you would like.
Pre Exhaust - Perform an isolation exercise followed by a compound exercise. The isolation exercise will exhaust the target muscle so when you get to the compound movement the assisting muscles can help you push the target muscle in to further fatigue.
Circuit training - A group of 4-6 exercises done back to back without rest. Accompanied with loud panting, cuss words and followed by a sea of sweat
Negatives - You will need a training partner for this one. Use a weight that you could only perform 1-3 Reps on your own. Perform the eccentric (lower of the weight on the bench press for example) very slowly and under control.
Have your lifting partner assist you to near lock out on the concentric (pressing when bench pressing for example). Perform as many eccentric reps as necessary to hit your desired rep range.
Rest-Pause - Perform as many full range of motion reps as possible. When you can't perform any more reps in good form place the weight down rest for no more than 15 sec and continue the set to failure again. You can repeat this process several times to kick up the intensity even higher.
Forced Reps - You will need a training partner to assist you. Perform your set, once you have reach failure have your training partner assist you with addition reps only giving you enough help so you can grind out the reps in a full range of motion. I usually do a maximum of 5 forced reps with each set.
Partials - Perform your set in a full range of motion once you can't perform anymore reps in a full range of motion try doing 3/4 or 1/2 of the range of motion to extend your set.
Compound exercises - Exercises that works large amount of muscle and is effective for both fat loss and packing on muscle. Classic examples are the squat, bench, pull-up and deadlifts.
Isolation Exercises - Exercises that works a specific muscle group. Usually done with lighter weights and higher reps. a classic example is the bodybuilder’s favorite, the bicep curl.
Split - Not the split that is performed in circus acts or the split you find in your pants when you squat. Neither does it involve a banana. A split is a way of dividing training days into different muscle group for different days. Preferred highly by bodybuilder’s. Beginners following will split their training into: Arms day, legs day (what legs?), chest day (everyday) etc…
5/3/1 or 531 - A common reference to Jim Wendler’s 5/3/1 strength training program.
5×5 – 5 Sets of 5 Repetitions. Often used to describe the structure of a weight training program.
ATG - ass to grass. A technique used in squatting where the objective is to get your butt down to touch the floor. barbie-weights
Barbie Weights – slang term used to refer to exceptionally light weight equipment, usually dumbbells. Sometimes pink.
Big 3 or Big Three - Phrase commonly used to refer to the Squat, Bench Press, and Deadlift barbell movements.
BP - Bench Press.
DB – Dumbell.
DL - Deadlift.
Bulking - Term used to describe a diet & exercise plan with the goal of building muscle mass and increasing strength. Fat loss may be a lower priority for individuals that are engaged in this type of plan.
BW - Bodyweight. Can be used to refer to an individual’s current body weight / mass, or a type of exercise that does not include the use of progressive resistance such as dumbbells, barbells, or kettlebells.
C25K - Couch to 5km, a beginner level running program.
CF - CrossFit, also known as X-training is a form of exercise that involves a variety of different cardio and strength-training techniques to improve your overall fitness. X-training is a great way to exercise as it prevents and stops your body from becoming accustomed to certain workouts.
Cutting - Term used to describe a diet & exercise plan with the goal of reducing an individual’s percentage of body fat. Strength gains may be a lower priority for individuals that are engaged in this type of plan. Also known as shredding.
Failure - Performing the exercise until exhaustion and not another rep can be performed. Good for muscular size and commonly used by bodybuilders. Also known as ‘train-to-failure’,
Hypertrophy - refers to the excessive growth of a muscle as a result of an increase in the size of muscle cells. Natural hypertrophy occurs normally once a teenager has reached full growth, but muscular hypertrophy can be increased through strength training. Excessive hypertrophy is often seen in bodybuilders and weightlifters.
Atrophy - defined as a decrease in the mass of the muscle; it can be a partial or complete wasting away of muscle. When a muscle atrophies, this leads to muscle weakness, since the ability to exert force is related to mass.
Plateau effect - occurs when your body becomes accustomed to a workout and slows down the weight loss process. It can be frustrating for people who want to see results. Boosting the intensity and duration of workouts should solve the plateau problem.
DOMS – Delayed Onset Muscle Soreness. the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise.
Gains – visible progress made in either physique or measured in an increase of weight in lifts.
HIIT – high intensity interval training, a form of cardio that incorporates cycles of high intensity with periods of low to moderate intensity work.
IF – Intermittent Fasting, is a pattern of eating that alternates between periods of fasting (usually meaning consumption of water and sometimes low-calorie drinks such as black coffee) and non-fasting.
Eccentric contraction - this refers to the process of lengthening the muscle while it is in a state of contraction, and is a main cause of hamstring and groin strains. An example of an eccentric contraction is when you lower the weight of a dumbbell during a bicep curl, as the muscle is being elongated while it is engaged.
IIFYM – If It Fits Your Macros, eating that focuses on meeting macronutrient needs; eating what you want, as long as it fits your macros.
Mirin - Admiring.
IMO - in my opinion.
Kettlebell - strange-looking weight resembles a small cannonball with a handle. It has been around for hundreds of years, and is great for improving strength and fitness. Many gyms have kettlebell group fitness classes that will teach you how to use the kettlebell in a way that strengthens your whole body.
KG – Kilograms, metric unit of mass.
LBs – Pounds, unit of weight commonly used in the United States.
LG – LeanGains, a pattern of eating based on the concept of Intermittent Fasting.
Macros – Refers to Macronutrients: Protein, Fats, and Carbohydrates.
Micro - Refers to Micronutrients: multivitamins and minerals
OHP – Overhead Press.
PB – Personal Best. Or Peanut Butter.
PL – Powerlift, Powerlifting, or Powerlifter. Terms used to refer to the sport of powerlifting, where athletes execute the squat, bench press, and deadlift.
Hnng – the sound you use when someone is very attractive.
:sport: :sport: :sport:
sources:
http://kedrickwan.com/encyclopedia-gymnatica-a-beginners-guide-to-gym-talk/
http://www.fitocracy.com/knowledge/beginners-guide-to-fitness-terminology/
http://en.wikipedia.org/wiki/Main_Page
Supersets - Performing 2 exercises back to back without a rest. The exercise could be for the same muscle group or agnostic muscle groups (opposites for example chest and back or biceps and triceps).
Tri Sets - Performing 3 exercises one after the other for the same muscle group.
Giant Sets - Performing 4 or more exercises one after the other for the same muscle group.
Drop Sets - Performing an exercise to failure with a given weight then picking up a lesser weight and continuing to perform reps. You can repeat this process for as many times as you would like.
Pre Exhaust - Perform an isolation exercise followed by a compound exercise. The isolation exercise will exhaust the target muscle so when you get to the compound movement the assisting muscles can help you push the target muscle in to further fatigue.
Circuit training - A group of 4-6 exercises done back to back without rest. Accompanied with loud panting, cuss words and followed by a sea of sweat
Negatives - You will need a training partner for this one. Use a weight that you could only perform 1-3 Reps on your own. Perform the eccentric (lower of the weight on the bench press for example) very slowly and under control.
Have your lifting partner assist you to near lock out on the concentric (pressing when bench pressing for example). Perform as many eccentric reps as necessary to hit your desired rep range.
Rest-Pause - Perform as many full range of motion reps as possible. When you can't perform any more reps in good form place the weight down rest for no more than 15 sec and continue the set to failure again. You can repeat this process several times to kick up the intensity even higher.
Forced Reps - You will need a training partner to assist you. Perform your set, once you have reach failure have your training partner assist you with addition reps only giving you enough help so you can grind out the reps in a full range of motion. I usually do a maximum of 5 forced reps with each set.
Partials - Perform your set in a full range of motion once you can't perform anymore reps in a full range of motion try doing 3/4 or 1/2 of the range of motion to extend your set.
Compound exercises - Exercises that works large amount of muscle and is effective for both fat loss and packing on muscle. Classic examples are the squat, bench, pull-up and deadlifts.
Isolation Exercises - Exercises that works a specific muscle group. Usually done with lighter weights and higher reps. a classic example is the bodybuilder’s favorite, the bicep curl.
Split - Not the split that is performed in circus acts or the split you find in your pants when you squat. Neither does it involve a banana. A split is a way of dividing training days into different muscle group for different days. Preferred highly by bodybuilder’s. Beginners following will split their training into: Arms day, legs day (what legs?), chest day (everyday) etc…
5/3/1 or 531 - A common reference to Jim Wendler’s 5/3/1 strength training program.
5×5 – 5 Sets of 5 Repetitions. Often used to describe the structure of a weight training program.
ATG - ass to grass. A technique used in squatting where the objective is to get your butt down to touch the floor. barbie-weights
Barbie Weights – slang term used to refer to exceptionally light weight equipment, usually dumbbells. Sometimes pink.
Big 3 or Big Three - Phrase commonly used to refer to the Squat, Bench Press, and Deadlift barbell movements.
BP - Bench Press.
DB – Dumbell.
DL - Deadlift.
Bulking - Term used to describe a diet & exercise plan with the goal of building muscle mass and increasing strength. Fat loss may be a lower priority for individuals that are engaged in this type of plan.
BW - Bodyweight. Can be used to refer to an individual’s current body weight / mass, or a type of exercise that does not include the use of progressive resistance such as dumbbells, barbells, or kettlebells.
C25K - Couch to 5km, a beginner level running program.
CF - CrossFit, also known as X-training is a form of exercise that involves a variety of different cardio and strength-training techniques to improve your overall fitness. X-training is a great way to exercise as it prevents and stops your body from becoming accustomed to certain workouts.
Cutting - Term used to describe a diet & exercise plan with the goal of reducing an individual’s percentage of body fat. Strength gains may be a lower priority for individuals that are engaged in this type of plan. Also known as shredding.
Failure - Performing the exercise until exhaustion and not another rep can be performed. Good for muscular size and commonly used by bodybuilders. Also known as ‘train-to-failure’,
Hypertrophy - refers to the excessive growth of a muscle as a result of an increase in the size of muscle cells. Natural hypertrophy occurs normally once a teenager has reached full growth, but muscular hypertrophy can be increased through strength training. Excessive hypertrophy is often seen in bodybuilders and weightlifters.
Atrophy - defined as a decrease in the mass of the muscle; it can be a partial or complete wasting away of muscle. When a muscle atrophies, this leads to muscle weakness, since the ability to exert force is related to mass.
Plateau effect - occurs when your body becomes accustomed to a workout and slows down the weight loss process. It can be frustrating for people who want to see results. Boosting the intensity and duration of workouts should solve the plateau problem.
DOMS – Delayed Onset Muscle Soreness. the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise.
Gains – visible progress made in either physique or measured in an increase of weight in lifts.
HIIT – high intensity interval training, a form of cardio that incorporates cycles of high intensity with periods of low to moderate intensity work.
IF – Intermittent Fasting, is a pattern of eating that alternates between periods of fasting (usually meaning consumption of water and sometimes low-calorie drinks such as black coffee) and non-fasting.
Eccentric contraction - this refers to the process of lengthening the muscle while it is in a state of contraction, and is a main cause of hamstring and groin strains. An example of an eccentric contraction is when you lower the weight of a dumbbell during a bicep curl, as the muscle is being elongated while it is engaged.
IIFYM – If It Fits Your Macros, eating that focuses on meeting macronutrient needs; eating what you want, as long as it fits your macros.
Mirin - Admiring.
IMO - in my opinion.
Kettlebell - strange-looking weight resembles a small cannonball with a handle. It has been around for hundreds of years, and is great for improving strength and fitness. Many gyms have kettlebell group fitness classes that will teach you how to use the kettlebell in a way that strengthens your whole body.
KG – Kilograms, metric unit of mass.
LBs – Pounds, unit of weight commonly used in the United States.
LG – LeanGains, a pattern of eating based on the concept of Intermittent Fasting.
Macros – Refers to Macronutrients: Protein, Fats, and Carbohydrates.
Micro - Refers to Micronutrients: multivitamins and minerals
OHP – Overhead Press.
PB – Personal Best. Or Peanut Butter.
PL – Powerlift, Powerlifting, or Powerlifter. Terms used to refer to the sport of powerlifting, where athletes execute the squat, bench press, and deadlift.
Hnng – the sound you use when someone is very attractive.
:sport: :sport: :sport:
sources:
http://kedrickwan.com/encyclopedia-gymnatica-a-beginners-guide-to-gym-talk/
http://www.fitocracy.com/knowledge/beginners-guide-to-fitness-terminology/
http://en.wikipedia.org/wiki/Main_Page
Comments
sir padagdag naman ano ba ang "all natty" lagi ko nababasa yan
saka clen , tren etc
Natty - Natural
Clen - Clenbuterol
Tren- Trenbolone
"eat clen, tren hard"
I'll update this soon.
Please wag natin i-MISLEAD yung mga tao dito. Make sure na alam natin yung tama bago natin sabihin o i-type.
Ang alam ko meronng thread sa Anabolics about sa mga steroid names, use and terms. Wag mo na lang isama yun sa updates mo para hindi maguluhan yung mga newbies