Terms or Jargon used in WeightLifting
Confused with the terms you often hear at the gym or read in muscle
magazines? Lets get to know some of the muscle building and weightlifting
Definition or Cuts: The term given to quality of muscle formation rather than quantity.
People who have thin skins, without any fatty tissue over the muscles, are
said to have good "Definition". Care with diet, decrease of liquids, and
higher repetitions help to improve definition.
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Bodybuilding: The science and art of improving your physique by all forms of exercise
but particularly with progressive resistance exercises.
Repetitions: Often abbreviated to 'REPS", is the number of consecutive times you do
each exercise without a break. Usually 8-12.
Sets: When you have performed a specified number of repetitions, you have done
Set System: This is the method generally recommended, where-by you do a
specific number of SETS of each exercise before passing on to next one. The
most popular method generally is to do three sets of each exercise with 8-10
repetitions. Abbreviated it is written like this: 3 x 8 Reps.
The use of barbells, dumbells and weights for progressive exercise.
Methods: This is a favorite phrase of a training plan often used
by advanced bodybuilders, the principle begin to handle more weight and so
get added bulk and strength, whether the exercise is done correctly or not.
In other words if you are doing a curl you try and force the weights up even
if you have to use a body swing to do so, the theory being that the upper
arm still gets the bigger percentage of the work, and with more weight the
muscles work harder against the extra resistance.
Workout: A single training session.
Cramping: Half range movements, which concentrate on contracting
and enlarging the muscles, without working a full range. Cramping can also
be done statically with some muscles by repetition contraction, like the
Biceps, without fully relaxing them between movements.
Done usually prior to a physique contest, so that the muscles are
temporarily enlarged, by quick, light repetitions of short range movements.
Progression: Is when you increase the number of Sets of any
exercise. You may decide to do three Sets, and over a period of weeks to
increase to five sets, still doing the original number of repetitions.
Sets: This is quite a good method of training for special cases. Work two exercises alternately, doing one set of one,
then one set of the other, until the required number of sets are completed.
If working the arms for instance, you can use an exercise primarily for
biceps, followed by one for the triceps. In this way you exercise certain
muscle groups and their antagonistic groups immediately afterwards. In other
words you are doing a compensatory exercise.
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