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As we enter upon our quest to reinforce your knowledge about resistance training principles, explaining the most result producing techniques in over simplification one fact should be remembered. The explanations and usages of this information can be safely and scientifically applied by men, women, adolescent, super athlete, young or 'fitfully' mature of all ages.
The only coordinating difference remains the potential and capacity of each. This reckoning factor should be based on how each views, and physically experiences how resistance muscle building techniques can be applied to their individual personal needs.
In simple terms. . .
"Never compete with others who are beyond your scope of immediate strength range either physically or in your mind. Breaking your own physical boundaries will be enough to top any true or imaginary competition in goals.
"First develop yourself, using yourself as a yardstick. Later, then and only then , go for another person's record.
" But, you can never beat him or her, unless you start inside yourself at your energy core of building. Every person on this earth can only build from the inside out."
Those serious goals should first be envisioned on a private level, not only as a building and reinforcing recreation, but also an art form. The trainer is an artist crafting a magnificent live sensual physical being.
Use this, to balance what many believe is the opposing view of exercise or weight training ... that of a workout person sweating, grunting and groaning.
This indeed may happen, but it's just part of the emotional expression territory. And later you'll realize, actually the grunting and groaning if any, makes you feel good.
Why?
Because it's a badge of self discipline and internal expression - and nothing can happen without that type of applied deeper energy.
Learning and earning, are worth the effort on THE IRON CONNECTION road to success. But first the sign posts must be read. In this case the methods and terminology of weight training and Bodybuilding . . .
The following is a compendium of terminology used in THE IRON CONNECTION and throughout the fitness and resistance training genre :
ABS
short term for abdominal muscles or the frontal muscles of the waistline or midsection.
BAD DAY
a workout session where your energy level or mental output was not at its best or even medium performance level.
BIs
short term for biceps, the dramatic visible contracting muscle of the upper arm.
BODYBUILDING
a sport, physical culture science, and art form for building and shaping the muscles of the body.
BULKING UP
a gaining weight term meaning the overall enlarge ment of body muscle masses, using extra eating and exercise.
BURNS
working a muscle to full range movement failure and then continuing the exercise movement to cause partial contraction of the muscle, which burns.
CARDIOVASCULAR TRAINING
exercise systems (aerobic) to strengthen the heart-lung coordinated pumping pattern and the blood vessels as opposed to isolated muscle groups training for strength and size.
CARBS
short term for carbohydrates, essential energy source for body functions. Includes food sugars and starches. There are two types of carbs: 'complex carbs' which digest more slowly and release their energy at an even paced rate into the system. And 'simple carbs' which give a rapidly digested energy rush and diffuse their energy quickly into the system.
CHEATING
allowing body motion and assistance muscles to perform an exercise, taking stress off the main muscle group stressed.
COLD
condition of muscles unworked, or unpumped, not warmed up or prestretched to begin training.
COMPOUND SET
2 to 4 exercises for the same muscle group area worked one right after the other, nonstop, training 9 from another angle. (Training principle - Joe Weider)
CUTTING-UP
term for causing more muscularity and lines to appear on the surface of the physique and the application of methods and dietary procedures to do so. Also known as getting 'ripped'. (a.k.a. definition).
It employs certain diet programs and exercises that separate and shape individual muscle groups.
DEFINITION
similar term to cutting-up, basically means the appearance of muscular detail on the general physique due to exercise and special diet and calorie maintainance programs.
DELTS
short term for deltoids, shoulder muscles.
DOUBLE SPLIT SYSTEM
system of exercise when you work specific bodyparts in one workout, and other specific bodyparts in another workout later the same day. (Training principle - Joe Weider).
FREE WEIGHTS
all barbells, and dumbbells.
FORCED BREATHING
voluntary inhaling exaggeratedly to expand the rib cage via diaphram lift during an exercise.
FORCED REPETITIONS
assistance of a training partner in performing extra repetitions with the weight after the muscle is exhausted. (Training principle - Joe Weider)
GLUTS
short term for gluteus maximus, or large muscle group of the buttocks.
HEAVY SET
set of an exercise where near maximum poundages are used.
HI CARBO DIET
a diet of high carbohydrate foods. Usually adopted when gaining bodyweight is desired, or high energy is needed. Also known as 'carb loading'.
INSTINCTIVE TRAINING
principle using inner feelings and common sense training bodyparts. Usually developed after some training experience. (Training principle - Joe Weider).
LATS
short term for latissimus; dorsi, or the broad sweeping muscles of the upper back.
LAY OFF
a period of time off from weight training. (a week or weeks.) The purpose is to give the metabolism and tissues a rest for complete recuperation from stress and or muscle micro tears.
LOW CARBO DIET
a diet consisting of little carbohydrate foods, usually adopted to lose bodyweight, or gain definition. It has been proven to be dangerous and inefficient for both training and health.
LOCK OUT
completing an exercise or working an exercise through its final portion of movement, such as straightening the elbow joint in a pressing movement, or locking the knees.
MACHINES
exercise equipment consisting of mechanically functioning moving parts such as gears, pulleys or levers to add free weight plates, and some having self contained weight carriages with pin set resistance adjusters.
MAXING OUT
term used for either maximum weight or maximum effort in performing an exercise.
MIDSECTION
all frontal muscle-groups of the waist, abdomen. and opposing lower back muscle areas.
METABOLISM
the 2 biological ways and rates at which energy is acquired from food and used inside the body it's cells and tissues.
1. Anabolic (anabolism):
building energy sources and rebuilding cells and tissues.This process is controlled by the hormones: GH Human Growth Hormone, Testosterone and Insulin .
2. Catabolic (catabolism):
use and release of that energy, production of waste and disposal of it, hormonally controlled by the Adrenalines, Glucocorticoids, and Qlucagon.
MUSCLEHEAD
slang egocentric term for anyone too involved in Bodybuilding to operate on any other plane of thought.
MUSCLE-PRIORITY
system of working on a muscle or muscle groups first, that need more development to balance them with other groups. (Training principle - Joe Weider).
MUSCLE-SPASM
involuntary rippling contractions of a muscle or muscle fibers, caused by overwork or mineral embalances.
NAUTILUS TRAINING
continuous tension exercise on resistance machines using special cam drives designed by Arthur Jones to insure maximum muscle range strength workload.
NEGATIVES
assisted repetitions aided by a training partner where the weight is lifted into contracted position and then lowered slowly after, completely by the trainer. Usually done after full ranged contractions have fatigued the muscle.
NON-LOCKOUT
performing an exercise thru nearly its complete range of motion, but not locking the joints closed at the top of the movement, to keep stress on the muscle area.
OBLIQUES
short term for external obliques, the muscle located just atop the pelvis and wraps from the rear ribcage to the groin. Visible at midsection sides.
OVER TRAIN
a nervous condition due to excessive exercise, and not enough rest for a balanced system recuperation.
PARTIAL REPS
exercising a movement through partial range of motion for conditionng tendons and ligaments to
excessive stressloads. This power can than be converted to full muscle contraction forces over a
period of future workouts.
PEAK CONTRACTION
a principle based on absolute contracting level in a given exercise. (Training principle - Joe Weider).
PECS
short for pectorals major, the broad muscles predominant over the upper chest.
POWERLIFTING
a competitive sport where your goal is to lift the maximum amount of weight for a single repetition in three specialized lifts given. (bench press, squat, deadlift)
PRE-EXHAUST
principle of exercising a muscle to fatigue in an isolated movement before involving it in a compound movement, which follows immediately with no rest. (Training principle - Robert Kennedy founder of Muscle Mag International Magazine)
PUMPED-UP
a term used to illustrate the temporary enlargement of a muscle, group of muscles, and psychological feeling of elation due to the engorgement of blood in the worked muscle.
RECUPERATION
the period needed to revitalize the muscles worked and overall body energy.
REP
short term for repetition or one singular movement in a set of reps of any weight exercise performance.
REP-OUT
the act of doing a complete set of reps in an exercise till failure.
RIPPED
a Bodybuilding term meaning to have great muscle separation and striation with paper thin skin due to fat and adipose tissue diet down. (Popularized by champion Clarence Bass)
ROIDS
slang term for artificial anabolic steroids,
SINGLE
one repetition of an exercise, usually of a nearmaximum poundage.
SPLIT ROUTINE
a program where certain bodlyparts are worked in one workout during or on one particular day, and other bodyparts are trained on other days. (Based on training principle by Joe Weider)
SPOTTER
having a person or training partner(s) guard your performance in a resistance exercise to insure safety and proper form.
Especially when the weight is extra heavy or in maximum strength testing. With the free weight Bench Press or Power Squatting as definite examples of mandatory spotting procedures Using a backup.
STICKING POINT
a condition where an increase in exercise poundage or muscular gains stop. Can also refer to a leverage point in an exercise where the weight can no longer be moved.
THICK SKINNED
a term for those people who tend to have more
surface fat beneath their skin layers, which hides muscle definition.
TRAINING PARTNER
another person who trains along you to insure maximum exercise effort, enthusiasm, safety.
TRAPS
short term for trapezius muscle, or broad muscl the middle upper back extending up to the neck.
TRI-SETS
using three exercises for opposing muscle groups in succession. (Joe Weider - Reg Lewis) Example: 1 biceps, 1 triceps, 1 biceps.
TRIs
slang or triceps, or muscles of the rear upper arm.
TRIMMING DOWN
losing bodyfat for a harder, muscular, slender, defined and contoured appearance.
SUPER SET
alternating two exercises for opposing muscle groups, done one right after another (Joe Weider). Often applied to training a bodlypart with two separate exercises and no rest during th interset
period..
FOOD SUPPLEMENTS
food or nutritional boosters used to insure full enrichment of the body's internal and recuperative needs.
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VASCULARITY
He came upon the 1940's scene at the beginning of this century's media communications revolution. Romanticizing what had gone before, he created, absorbed or recorded in his publications all that was to come in the next 5 decades in this field. His name: Joseph E. Weider-Trainer of Champions, a.k.a. The Master Blaster. Joe, who created the world acclaimed Professional Mr. and Ms. Olympia titles, not by coincidence has the same last name as IFBB (International Federation Of Body Builders) world political organizational sport leader Ben Weider.