Exercise Descriptions, Common Terms, Abbreviations

[Sleazy]

Below is a list of commonly used terms and their meanings. Before you ask what something means, try to check here first.

This list will constantly be updated so feel free to add suggestions in the form of a reply and they will be added in.

17 AA = 17 Alpha Alkylated
AAS = Anabolic Androgenic Steroid
Abduction = moving a limb away from the midline of the body. An example is moving an arm from the side of the body to shoulder height.
Adduction = moving a limb toward the midline of the body. An example is bringing the arm to the side from an extended position at the shoulder.
Aerobic Exercise = With Oxygen. Prolonged moderate intensity exercise that uses up oxygen at a rate at or below the the level that cardiorespiratory system can replenish it. Examples are running, walking, cycling, and swimming. Develops cardorespirotory fitness and is used to burn fat to achieve maximum defintion, but can be highly catabolic if done in excess.
Agonist = muscle that is contracting during a movement and which is primarily responsible for the movement of a certain bodypart.
Anerobic Exercise = higher intensity exercise than aerobic exercise which uses up oxygen more quickly than it can be replenished in the muscles. Bodybuilding is anerobic exercise and it burns up muscle glycogen to supply energy to the working muscles.
Antagonist = a muscle that counteracts the agonist. It lengthens when the agonist contracts.
AR = Androgen Receptor
AS = Anabolic Steroids
ATF = Ass to Floor
ATG = Ass to Grass
AxB = reps times sets
BB = Body Builder or Body Building
BB = barbell
BCAA = branched chain amino acid
BF%= Body Fat %
BMR= Basal metabolic rate
BW= Body Weight
CEE - Creatine Ethyl Ester
Circuit Training = going form on exercise to another (10 to 20) as quickly as possible in a circuit around the gym, keeping the pulse rate high. A rest period of two to five minutes is taken and then the circuit is repeated for a planned number of times.
CLEN = Clenbuterol
CM = Citrulline Malate
CNS = Central Nervous System
Compound Exercise = Also called a basic exercise. Multi-joint movement that involves a large number of muscles (and generally the largest muscle groups like thighs, back or chest) and enable you to lift the heaviest weights. Examples are squats, bench presses, deadlifts, and pull-ups.
Concentric Movement = the part of a movement where the muscle shortens or contracts. It is the lifting part of the exercise such as when you press a barbell from your chest. Also called the positive.
CYP = Testosterone Cypionate
DART = Syringe/Needle
DB = Dumbell
DBOL = Dianabol (Methandrostenolone)
DECA = Nandrolone Decanoate
DHT = Dihydrotestosterone
DMSO = Dimethyl Sulfoxide - Topical enhancer
DOMS = delayed-onset muscle soreness
DNP = Dinitrophenol
ECA = Ephedrine/Caffeine/Aspirin
Eccentric Movement = the part of a movement where the muscle elongates. When you lower the weight back to the starting position. Also called the negative.
ED = Every Day
EFA= essential fatty acid
NTH = Testosterone Enanthate
EOD = Every other day
EQ = Equipoise (Boldenone Undecylenate)
FINA = Finaplix (Trenbolone Acetate)
g = grams
GH = Growth Hormone
GI= Glycemic Index
GVT=German volume training
GYNO = Gynomastica (Bitch tits)
HIIT= High intensity interval training
HIT= High intensity training
HPTA = Hypothalamic Pituitary Testicular Axis
HST= Hypertrophy Specific Training
IGF = Insulin Growth Factor
INJ = Inject, Injection
Intensity = Normally expressed as the percentage of weight you are lifting relative to your one rep maximum. In other words, how much weight is on the bar in relation to your maximal ability
lb or # = pound(s)
LH = Leutenizing Hormone
MCG = Micrograms mcg=micrograms
ME= Maximum Effort
MG = Milligrams mg=milligrams
ML = Milliliters
NO = Nitric Oxide
NOLVA = Nolvaldex
OTC = Over the counter
oz = ounces
PCT = post cycle therapy
PH = Prohormone
PIN = Needle
PRIMO = Primobolan, Primobolan Depot
PROP = Testosterone Propionate
PS = Prosteroid
PWO = post work out
RM = rep maximum (maximum weight at that number of reps)
ROM = Range of Motion
SLIN = Insulin
SUST = Sustanon
T3 = Thyroid Hormone
TEST = Testosterone
TREN = Trenbolone
Volume = The amount of work performed in an exercise session. Traditionally calculated as the amount of weight lifted multiplied by the number of sets multiplied by the number of reps (i.e. total reps), time under tension and amount of rest between sets can also be considered as ways to increase or decrease volume.
WINNY = Winstrol-V (Stanozolol)

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Contributed by BradG:

Some more terms. This is more for the "Glossary" part than "abbreviation" part. Sometimes people mix up some of these.

KG or kg= kilograms = 2.2 lbs (or #)

Anatomy
Anterior = front
Posterior = back
Medial = inside
Lateral = outside
Supine = face up
Prone = face down
Unilateral = one side
Bilateral = both sides
Superior = upper
Inferior = lower

Agonist (prime mover) vs Antagonist
Biceps Triceps
Deltoids Latissimus Dorsi
Pectoralis Major Trapezius/Rhomboids
Rectus Abdominis Erector Spinae
Iliopsoas Gluteus Maximus
Quadriceps Hamstrings
Hip Adductor Gluteus Medius
Tibialis Anterior Gastrocnemius

Joint Action
Flexion = decrease joint angle (bicep curl)
Extension = increase joint angle (tricep extension, leg extension)
Abduction = movement away from body center line (lateral raises--deltoids)
Adduction = movement towards body center line (chest flyes)
Rotation = movement about an axis (twisting the arm or trunk)
Circumduction = movement in 360 degree range (circle arm around)

Contributed by Eric3237:

suppinated grip = palms facing up or towards body, or in other words, wrists turned inwards toward one another

pronated grip = palms facing down or away from body, or writst turned outwards away from one another

Tone=frequently confused with "definition". Muscle tone is a physiologic term that refers to the constant, low-frequency contractions that occur in all muscles all the time, even at "rest", which prepare them for future activity. This continuous slight tension in torso muscles contributes to maintaining good posture. High-repetition exercises should increase muscle size, but will not improve the latter type of muscle "tone".

General Strength/Hypertrophy= a common goal of trainees who desire to increase muscle mass, and develop appreciable levels of muscular strength. This is used in preparation for other training methods or as a goal in itself for sports such as bodybuilding.

Maximal Strength=a common goal of trainees who desire to develop higher levels of muscular strength. This is used for those interested in increasing the ability to produce high levels of force for sports such as powerlifting.

Strength Power= (also referred to as strength-speed) Power is the product of force and velocity and can be improved by two methods: 1) by increasing the amount of force one can produce or 2) by increasing the speed of movement. Strength Power focuses on improving the muscle's ability to produce force. This is used in preparation for most sports. The ability to produce very high levels of force at a high rate is a key determining factor in sport, and must not be neglected. Compensatory acceleration should always be used during the concentric portion regardless of bar speed. The intent to move the implement as fast as possible is a key determinant in power development. This applies to all training methods.

Speed Power= (also known as speed-strength) As mentioned above, power can be improved with two methods. Speed Power focuses on improving power by improving the rate of contraction of a muscle. This, again, is used in preparation for most sports. The ability to produce force quickly is the goal of this type of training. The primary difference between
Strength Power and Speed Power is the load used.


Strength Endurance= a common goal for trainees who are looking to produce force over an extended period of time with minimal reduction in quality. This type of training is common for those athletes whose sport requires force production over an extended period of time, such as cyclists, long distance runners, and endurance event swimmers.

Power Endurance= a common goal for trainees who are looking to produce high levels of force at a high rate over an extended period of time with a minimal reduction in quality. This type of training is common for a wide variety of sports, including football, basketball, hockey, and tennis.

Periodization (general def)=training organized into specific blocks of time which are focused on specific skills. These blocks are known as the microcycle, mesocycle, and macrocycle. Linear peridization is the oldest and most commonly used. Other non-linear methods of periodization are congugate periodization (like Westside) and undulating periodization (such as recommended by Alwyn Cosgrove).

Intensiveness=the subjective feeling of the level of effort one is putting forth. Not to be confused with intensity as defined above.

[_Wolf_]

Hypertrophy

From Wikipedia, the free encyclopedia

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Hypertrophy is the increase of the size of an organ. It should be distinguished from hyperplasia which occurs due to cell division; hypertrophy occurs due to an increase in cell size rather than division. It is most commonly seen in muscle that has been actively stimulated, the most well-known method being exercise.
Hypertrophy is only desirable when it occurs in the skeletal muscles. This is most effectively done by undertaking resistance training, though it can also occur during other high anaerobic exercises such as interval training, rowing, cycling and sprinting.
For hypertrophy to occur in the skeletal muscles, the muscle must be directly stimulated as discussed above. Also a diet, in which there is a caloric surplus and abundant in protein is required in conjunction with regular rest (8-10 hours per night). Also you should consult with your physician before undertaking any strenuous exercise routine.
Hypertrophy can be pathological in many organs; for example in the heart hypertrophy of the left ventricle can be associated with up to a four fold risk of dying over the following 5 years. In skeletal muscle, it is usually helpful and increases strength.
Two different types of hypertrophy are common; Sarcoplasmic hypertrophy, in which sarcoplasmic fluid in the muscle cell increases rather than the contractile protein, and hence no increase in contractile strength. Myofibrillar Hypertrophy, in which there is an increase in myofibrils, and hence increase in muscular contractile strength.
[edit]

Resistance training

Resistance training typically produces a combination of the two different types of hypertrophy; contraction against 80-90% of the one repetition maximum for a lower number of repetitions causes myofibrillated hypertrophy to dominate (as in powerlifters, olympic lifters and strength athletes), while several repetitions against a sub-maximal load facilitates mainly sarcoplasmic hypertrophy (professional bodybuilders and endurance athletes).
[edit]

Ventricular hypertrophy

Increased ventricular mass is an adaptation by the ventricle to increased stress, such as chronically increased volume load (preload) or increased pressure load (afterload). It is a physiological response that enables the heart to adapt to increased stress; however, the response can become pathological and ultimately lead to a deterioration in function. For example, hypertrophy is a normal physiological adaptation to exercise training that enables the ventricle to enhance its pumping capacity. This type of physiologic hypertrophy is reversible and non-pathological. Chronic hypertension causes ventricular hypertrophy. This response enables the heart to maintain a normal stroke volume despite the increase in afterload. However, over time, pathological changes occur in the heart that lead to a functional degradation and heart failure.
If the precipitating stress is volume overload, the ventricle responds by adding new sarcomeres in-series with existing sarcomeres. This results in ventricular dilation while maintaining normal sarcomere lengths. The wall thickness normally increases in proportion to the increase in chamber radius. This type of hypertrophy is termed eccentric hypertrophy.
In the case of chronic pressure overload, the chamber radius may not change; however, the wall thickness greatly increases as new sarcomeres are added in-parallel to existing sarcomeres. This is termed concentric hypertrophy. This type of ventricle is capable of generating greater forces and higher pressures, while the increased wall thickness maintains normal wall stress. This type of ventricle becomes "stiff" (i.e., compliance is reduced) which can impair filling and lead to diastolic dysfunction.
Neural Response
The first measurable effect is an increase in the neural drive stimulating muscle contraction. Within just a few days, an untrained individual can achieve measurable strength gains resulting from "learning" to use the muscle.


Genetic Response

As the muscle continues to receive increased demands, the synthetic machinery is upregulated. Although all the steps are not yet clear, this upregulation appears to begin with the ubiquitous second messenger system (including phospholipases, protein kinase C, tyrosine kinase, and others). These, in turn, activate the family of immediate-early genes, including c-fos, c-jun and myc. These genes appear to dictate the contractile protein gene response.

Protein Synthesis

Finally, the message filters down to alter the pattern of protein expression. It can take as long as two months for actual hypertrophy to begin. The additional contractile proteins appear to be incorporated into existing myofibrils (the chains of sarcomeres within a muscle cell). There appears to be some limit to how large a myofibril can become: at some point, they split. These events appear to occur within each muscle fiber. That is, hypertrophy results primarily from the growth of each muscle cell, rather than an increase in the number of cells.
Penile Hypertrophy is the continual enlargement of a males penis.


http://en.wikipedia.org/wiki/Hypertrophy

[0311]

Great Exercise Descriptions

Great website that shows detailed execution for a lot of different exercises.

Click Here

Here's a hot chick doing Bulgarian Split Squats

It takes a little while to let it download so if it's blank, just give it time.

Here's another Exercise Directory that has most of the lifts covered and how to do them correctly...



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Contributed by BradG:

Woulda been nice if they showed how to do the exercises. Or did I miss that?

Here is another site that shows stick-figure .gifs how to do the exercises. The nice thing about this is that all the lifts are on one page and you just mouse over them:

Training Station Exercises

[ArkRoyal]

Yes, this is a great web-site, one of the best I've seen.

[Eric3237]

Some very indepth learnin on this sight. Detailed articles on some olympic lifts. Worth checking out.

http://www.coachesinfo.com/category/..._conditioning/

[0311]

Originally Posted by 0311

Great Exercise Descriptions

Great website that shows detailed execution for a lot of different exercises.

Click Here

How fucking sad.. Some fuckstick hacked into that website and killed every exercise pic and explanation. That was the best site I've seen in regards to descriptions.

[Joker13]

Originally Posted by 0311

How fucking sad.. Some fuckstick hacked into that website and killed every exercise pic and explanation. That was the best site I've seen in regards to descriptions.

Never got to see that one, is it anything like this

http://www.exrx.net/Lists/Directory.html

[0311]

Originally Posted by Joker13

Never got to see that one, is it anything like this

http://www.exrx.net/Lists/Directory.html

Fuck no. That one doesn't even hold a candle to Ball State's one. The one that got hacked had full digital color photos that were 100% accurate. It also had a video of the exercise being executed.

It would be like comparing a 1950's bodybuilding mag to the year 2000. I bullshit you not.