Concentric Contraction: When a muscle fiber develops sufficient tension to overcome a resistance so that the muscle visibly shortens and moves a body part against a resistance, it is said to be in concentric contraction. When you curl a dumbbell, the biceps muscle contracts concentrically. The resistance is the combined weight of the forearm and the dumbbell, and the source of resistance is the gravitational pull.

Cross Training: The participation in two or more sports that can improve performance in each and help achieve a higher level of fitness. For example, weight training and football.

Curved Short Bar: Some of these are U - shaped and some are V - shaped. Both of them are used frequently for triceps exercises, but other exercises are also possible with them.

Dip: Word used to refer to the negative motion of a bench press exercise (intentional or otherwise). When an individual reaches the point of temporary muscular failure, the bar may "dip" (drop unintentionally) until the time at which the spotter realizes assistance is needed and helps the trainee raise the bar to the rack.

Dipping Bars: Parallel Bars set high enough above the floor to allow you to do dips between them, leg raises for your abdominals, and a variety of other exercises. Some gyms have dipping bars that are angled inward at one end; these can be used when changing your grip width on dips.

Dips: Dips are performed on an apparatus resembling two parallel bars, 3 to 4 feet high. This exercise is great for the chest and triceps.

Dorsiflexion: Moving the top of the foot upward and toward the shin.

Dumbbell: A dumbbell is a short handed barbell (usually 10 to 12 inches in length) intended primarily for use with one in each hand. Dumbbells are especially valuable when training the arms and shoulders but can be used to build up almost any muscle.

Eccentric Contraction: When a given resistance overcomes the muscle tension so that the muscle actually lengthens the muscle is said to be in eccentric contraction. Although the contracting muscle develops tension, it is overpowered by resistance. When you slowly lower a curled weight from the shoulder, the biceps muscle contracts eccentrically. If the biceps was relaxed, gravity would extend the elbow joint and lower the weight with considerable speed. Slowing the movement against resistance provides an additional muscle - developing factor.

Exercise: Each individual movement (example, a seated pulley row, barbell curl, or seated calf raise) that you perform in your bodybuilding workouts.

E - Z Curl Bar: A special type of barbell used in many arm exercises, but particularly for standing E - Z bar curls wherein it removes from your wrists strain that might be present when doing the movement with a straight bar. An E - Z curl bar is occasionally called a cambered curling bar.

Failure: See Temporary Muscular Failure (TMF)

Fast-Twitch Muscle Fibers: White muscle fibers which contract quickly and powerfully, but not with great endurance. Fast - twitch fibers are developed by heavy, low - rep, explosive weight training.

Flexibility: A uppleness of joints, muscle masses, and connective tissues which lets you move your limbs over an exaggerated range of motion. A valuable quality in bodybuilding training, it promotes optimum physical development. Flexibility can only be attained through systematic stretching training, which should form a cornerstorne of your overall bodybuilding philosophy.

Form: Form is expressed in terms of the quality of each repetition throughout the full range of motion. With good form, one should be able to reach the point of temporary muscular failure. Form involves moving the specified muscles involved in a particular exercise.

Free Weights: Barbells, dumbbells, and related equipment. Serious bodybuilders use a combination of free weights and such nautilus exercise machines such as the smith machine to incorporate a balanced training regime. Free weights are generally preferred, because they allow the stabilizer muscles to be used.

Giant Sets: Series of four to six exercises done with little to no rest between movements and a rest interval of two to three minutes between sets. You can perform giant sets for either two antagonistic muscle groups or a single body part.

Gloves: Many bodybuilders have used gloves to improve their grip in certain exercise, as well as prevent callusing from occurring. Another method is chalk, which, when put on your hands, can also improve grip considerably. If you have sensitive skin, or for any other reason feel you would benefit from the use of gloves, then by all means invest in a pair, which should not run you any more than 10 dollars. If you do develop calluses, this will also toughen up your hands, and make the use of gloves non essential.

Holistic Workouts: Sessions in which a broad spectrum of weight - rep combinations, ranging from heavy / low - rep work to light / high - rep training is followed.

Horse Shoe: The horse shoe is an individual hand grip you can use to perform exercises such as one - handed cable curls, and one - handed triceps pressdowns. This can also be used for other body parts, such as back (one - handed cable rows), and shoulders (cable lateral raises).

Hypertrophy: The scientific term denoting an increase in muscle mass and an improvement in relative muscular strength. Hypertrophy is induced by placing an "overload" on the working muscles with various techniques during a bodybuilding workout.

Intensity: The relative degree of effort you put into each set of every exercise in a bodybuilding workout. The more intensity you place on a working muscle, the more quickly it will increase in hypertrophy. The most basic methods of increasing intensity are to use heavier weights in good form on each exercise, do more reps with a set weight, or perform a consistent number of sets and reps with a particular weight in a movement, but progressively reducing the length of the rest interval between each set.

Intermediate Bodybuilder: A bodybuilder with six to 12 months of bodybuilding experience.

Inversion: Turning the bottom of the foot toward the inside. For calf raises this hits the inner head of the gastrocnemius.

Isolation Exercise: In contrast to a basic exercise, an isolation movement stresses a single muscle group (or sometimes just part of a single muscle) in relative isolation from the remainder of the body. Isolation exercises are good for shaping and defining various muscle groups. For your thighs, squats would be a typical basic movement, while leg extensions would be the equivalent isolation exercise.

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