Body Builder Buzz Words
By Kelli Calabrese MS, CSCS

Every field has its own lingo. Each time I take up a new hobby -- from motorcycling to mountain biking -- I find myself learning a whole new language.

For example, the word “drag” was something I used to associate with doing laundry, but it took on a whole new meaning when I got “drag” bars on my mountain bike and learned to “drag” race on my motorcycle. Common words can take on completely new meanings when applied to different fields.

If you're new to exercising or never completely understood the lingo, take a look at some of the definitions for words you may have heard thrown around the weight room:

Sticking Point -- The point in a repetition that is most challenging. It may be the mid-point of the range of motion. This is typically where you will reach failure on your last repetition.

Partial Reps -- After failure is reached, reps can still be done using the part of the range of motion that you still have the strength to perform. So, you would be working the part of the range that does not include the sticking point. For example, on a squat you might just work the top half of the range.

No Pain, No Gain -- This expression refers to the delayed onset muscle soreness you are likely to experience in the 24–48 hours following a strength-training session. Pain during your exercise session should be avoided.

Ripped -- When body fat is reduced to a minimum and the muscle definition becomes more obvious. Ripped can be interchangeable with “cut-up.”

Spotter -- Should your muscles fail, it’s the role of the spotter (trainer or partner) to assist you in completing the repetition and safely returning the weight to a secure position.

Training Down -- This means working the largest to smallest muscle groups. This is typically the order you want to perform your exercises in, so you don't pre-fatigue smaller muscle groups prior to larger ones. The smaller muscle groups help assist the larger ones.

Supersets -- Exercises done one right after the other with no rest. Opposing muscle groups are worked. For example: chest and back, or biceps and triceps.

Giant Sets -- A series of 4-6 exercises done in a row with little or no rest between each individual exercise. They can be designed for a single body part or opposing muscle groups. There are generally 3–4 minutes of rest in between sets.

NPC -- National Physique Committee is the controlling committee for amateur bodybuilders in the United States.

Hypertrophy -- Increasing the size of the muscle fibers, which give a larger appearance to the muscles.

Isotonic -- An exercise that uses fixed weight, such as a dumbbell curl.

Sprain -- A partial or complete ligament stretch or tear.

Strain -- A partial or complete muscle or tendon stretch or tear.

Iron -- Pumping "iron," as in metal weights.

Momentary Muscle Failure -- The rep where the muscles can no longer move the load with good form. This is the point you want to strive for at the end of each set.

One Rep Max -- The most weight you can move for one repetition. This should not be attempted by beginners.

Pump -- The state of increased blood engorging to increase the size and definition of the muscle. Bodybuilders strive for the ultimate pump in physique-posing contests. High weight sets are performed, followed by high rep sets to get a “pump.”

Skin Fold Test -- A body composition assessment that uses a skin fold caliper to determine the percentage of fat and lean mass.

Light Days -- Decreasing the weight and/or sets compared to a heavy routine. Peak contraction and full range of movement are the goals versus working to complete failure.

Compound Exercises -- Exercises which focus on several muscle groups simultaneously, like the squat.

Concentric Contraction -- The shortening of the muscle from its natural resting position (lifting a bar during a bicep curl).

Eccentric Contraction -- The contraction that returns the muscle to its normal or rest position. These contractions are also referred to as “negative work” or “negatives.”

Periodization -- A training schedule often used by athletes. It can be as long as a calendar year, in which there are phases of higher intensity, lower intensity, cross training, sport-specific training and rest. They can also be as short as a few weeks -- alternating light, moderate and heavy workouts with periods of rest.

Split Routine -- Muscle groups are trained in separate sessions. For example, in a 4-day split routine, you might perform the following body parts:

Day 1 -- chest and triceps
Day 2 -- back and biceps
Day 3 -- legs and abs
Day 4 -- shoulders, calves and forearms.

All body parts should be completed at least once in a week.

I hope these definitions clarify some gray areas regarding your training, and that they help you achieve the fitness goals you desire. If there are other fitness terms you would like to know, or if you have questions regarding your exercise program, please e-mail me. I’ll be sure to reply.

Kelli Calabrese, MS, CSCS - 2004 Personal Trainer of the Year for Online Trainer. She is a 17 year fitness industry leader, author, trainer, and international presenter. Kelli is on the Board of Directors for the American Association of Personal Trainers, An Expert Fellow for the National Board of Fitness Examiners, the Lead Exercise Physiologist for NESTA (National Endurance Sports Trainers Association) and has attained over 20 fitness and nutrition certifications. Kelli is the co-author of Feminine, Firm and Fit and is available for fitness consulting. She can be reached at Kelli@KelliCalabrese.com. For more details go to www.KelliCalabrese.com.