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In other words a gym dictionary that will tell
you the meaning of certain words or phrases that are common in the
gym but might have no meaning to those who aren't used to them.
This is low intensity exercise that maximises oxygen use to increase
heart rate. The longer duration of this exercise means its used to
burn calories and lose fat.
High intensity, shorter duration exercise. Weightlifting is
considered anaerobic exercise.
A barbell is a six or seven-foot bar that holds weightlifting plates
of different sizes and weights.
Bench: People in the gym often will ask how much do
you bench, this means what is the heaviest weight you can bench
press for one rep maximum. It is used a a way to measure strength
between gym bodybuilders and gym goers.
Bi's: Your bi's are short for biceps which is the
muscle in your arm that lifts your forearm up towards your shoulder.
The large muscle at the front of the upper arm. Also referred to as
Caps: Caps is in reference to your deltoids or
Cardio: Aerobic exercise
mostly intended to expend calories and burn fat, and of course,
strengthen the heart.
Compound Movement: This is an exercise that uses multiple muscles in
Unlike isolation exercises which target only one muscle at a time,
the compound movement is used to lift heavier weights because it
uses more muscles to complete the lift.
best known compound movements are; the squat, the bench press and
the dumbbell shoulder press.
This is a technique performed by bodybuilders to vary their workouts
or food intake over a period of days or weeks to gain different results.
The decline movement refers to lowering the angle of a bench to
below flat in order to perform exercises such as decline bench
This is in reference to a body that has well built muscles that
stand out against a layer of low body fat.
Delts: Your delts are in reference to your deltoids,
which are the three muscles that make up your shoulders. These
consist of the front deltoid, the side deltoid and the rear deltoid.
They are separate muscles and need both compound movements and
isolation movements to promote growth.
This is a shorter bar that is held with one hand in order to perform
exercises such as dumbbell presses.
Most gyms have dumbbells with a fixed weight on
them but you can get ones where you can change the weight plates on
Forced extra repetitions at the end of a set with the help of a
The muscles of the buttocks.
Guns: The word guns in a gym has a different meaning,
it simply is slang for big arms on a bodybuilder.
This in reference to your hamstrings which are the muscles at the
back of your thighs.
The incline movement refers to lifting the angle of a bench to
an angle above flat in order to perform exercises such as incline
A loose term used to describe the level of effort a person puts into
their workout bases on length, dedication and amount of weight used.
Isolation Movement: An isolation movement is an exercise that only
targets one muscle. It is best used when aiming to bring up that
particular muscle. For example the dumbbell chest fly, the biceps
curl and the shoulder front raises are all isolation exercises.
This is the build up of waste glucose and glycogen metabolism that
is produced in the muscles during intense exercise. Causes pain at
the site of the build-up.
This is slang for your latissimus dorsi muscles which lie either
side of your back from under your shoulders to your waist. Highly
developed lats give a bodybuilder that "V-shaped torso".
Also called "Eccentric Contraction" The term means lowering the weight slowly
under tension to the start position, performing negative reps help
to work a particular muscle more than simply lifting and lowering.
One Rep Max (1RM):
This is the heaviest weight a person can use in a particular
exercise to perform one rep with that weight without assistance. For
example a persons 1RM for the bench press could be 250lbs i.e.
250lbs is the heaviest that person can press for one rep.
Overhand: This term refers to holding a
dumbbell or barbell with your palms generally facing your body when
the weight is held at your waist.
Pecs: Your pecs are
the large muscle of your chest, short for
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