TEST = Testosterone
TREN= Trenbolone
Thoracic Spine = The area of the vertebral column commonly refered to as the mid and upper back, occupying the same level as the ribcage, and made up of 12 verebrae (T1 through T12). T1 begins at the level of the first rib and T12 sits on top of the first lumbar vetebra. Sometimes called T-Spine for short.
Transverse Plane = (horizontal cardinal) = line which separates the body into top and bottom halves of equal weight. Dewey Cox cut his brother in half along the transverse plane.
Uniaxial Joints = such as the elbow joint. They basically operate like hinges and rotate about only one axis.
Unilateral = One side
Valsalva Maneuver = this is basically attempting to exhale against a closed glottis. This is not just “holding one’s breath” but is the act of creating pressure in the chest so that the muscles of the abdomen and rib-cage can contract thus creating rigid compartments of fluid in the abdomen and air in the upper torso. Please note that it is NOT necessary to use the vasalva maneuver for the generation of abdominal pressure as this is a natural occurrence under muscle actions of the torso (see ‘intrabdominal pressure) but the valsalva can have some advantages in that it increase rigidity of the entire torso. There are many risks involved, however, and a knowledge and acceptance of these risks must accompany it’s use. It is not really necessary for lighter lifting. (Go here for some further discussion.)
Vertebral Column = consists of many vertebral bones separated by flexible discs, allowing some movement to occur. There are 7 cervical, 12 thoracic, 5 lumbar, 5 sacral (fused together to form rear of pelvis) and 3 to 5 coccygeal (forming a vestigial internal tail) vertebrae. The vertebral column is naturally S-shaped being slightly kyphotic in the thoracis region and lordortic in the lumbar.
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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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


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.

Power= 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. POWER implies using intensities in which there is a more or less equal contribution from acceleration and strength (practically pounds of force against the implement).

Speed-Strength: This is speed training where there is relatively more contribution fro acceleration than force. This uses lower intensties than power training or strength-speed training. 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.

Strength-speed: This is speed training where there is relatively more contribution from force rather than acceleration. Strength-speed training uses higher intensities than power training and of course speed-strength. It is important to realize that all speed training lies in a continuum of intensities where there is some overlap and differences among exercises and individuals.

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.

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