Pump: A commonly used bodybuilding term is “the pump”. “The pump” occurs when your muscles swell up beyond their normal size by a considerable amount. Looking at yourself in the mirror, you will look bigger, and likely show appear more vascular and defined as well as being more confident in yourself. This pump is normally fast to achieve and shouldn’t take much more than four sets. I find a really good way to pump up is to do pushups until I reach failure, and normally my chest will look bigger than ever. A good pump can be felt and noticed throughout the entire workout if done properly. Oxygen and nutrients will continually to be brought into the area being exercised during intense weight training activity. Blood is forced into the area being exercised but not drawn out. This extra blood stays in there for some period, causing it to swell and appear noticeably bigger. A reason why many people like to pump up before they pose for a picture is to take advantage of this difference in size which occurs. See also, Bodybuilder’s High

Recovery Cycle: The process between workouts during which the body flushes out fatigue toxins, restores muscle glycogen, repairs itself, and increases in hypertrophy. The length of this cycle varies from as little as 48 hours to as much as one full week, and perhaps more. Recovery is enhanced by sufficient sleep and proper nutrition.

Rep: See Repetition

Repetition: This term, which takes on the short form, rep, refers to a single rendition of an exercise. For example, if your curl a barbell through the entire range of motion once, you have completed one repetition (rep) of the movement.

Resistance: The actual amount of weight you are using in any exercise.

Rest Interval: The brief pause lasting between 30 seconds to two minutes, and in some cases even longer, which occurs between sets to allow your body to partially recuperate prior to initiating the succeeding set.

Rope: This attachment is used on a cable machine, and is commonly used for exercises such as rope pulls, or triceps pushdowns.

Routine: The term routine is very broad, and encompasses virtually every aspect of what you do in one weight lifting session, including the type of equipment you use, the number of exercises, sets, and repetitions you perform; the order in which you do the exercises; and how much rest you take between sets. You can change the factors within your routine to change your results.

Set: A set is a group of consecutive repetitions that are performed without resting. When you have completed 8 repetitions of bench press, and have reached temporary muscular failure or put the weights down, you have completed one set. See also: Working Set

Shoes: Shoes act to stabilize your balance and improve your balance in training. The design of shoes varies depending on their use, whether it is for running, or outdoor recreational activities, or simply day to day wear. The main quality of shoes, no matter which you choose, is support. Solid, thick soled shoes with good arch support are the best you can choose.

Sleeve: The hollow metal tube that fits over the bar on most exercise barbell and dumbbell sets. This sleeve makes it easier for the bar to rotate in your hands as you perform an exercise.

Smith Machine: Another name for a brand of Nautilus machines at the gym which are used to add variety to workouts. They offer many disadvantages, but normally, free weights are preferred.

Split Routine: A program in which the body is divided into segments and trained more than three times per week, as most beginners do. The most basic split routine is done four days per week. The most popular type of split routine happens by dividing the body into three parts which are done over three consecutive days, followed by a rest day and a repeat of the routine on day five. This is called a three - on / one - off split.

Spotters: Training partners who stand by to act as safety helpers when you perform heavy lifts in bench press, or squats, as well as other exercises. If you reach the point of temporary muscular failure, your spotter can help you lift the weight up in order to complete the range of motion safely. It is especially important to have a spotter when you are attempted one - rep maximums (1RM).

Static Contractions: A muscle contraction is static when the length of the muscle does not shorten during contraction. All muscle fibers enervated by a single motor nerve fiber from the spinal cord are called motor units, each of which may supply up to 150 or more muscle fibers. The strength of contraction increases in proportion to the number of motor units fired. Although a whole muscle cannot fully contract at once, a single fiber of it contracts fully, never partially, when stimulated by a motor nerve fiber. As the number of contracting motor units increases, the force of contraction increases proportionally. This also occurs when a muscle is tensed without movement. High intensity training over a prolonged period of time improves the ability of a neuro muscular system to recruit a greater number of motor units (volley firing), and thus creates a greater number of muscle fibers to contract.

Static Stretching: Here, you stretch the muscle slowly and gradually and hold the stretch for 10 to 60 seconds. Because the stretch occurs slowly, there is much less reaction from the stretch receptors. Static stretching is the type most often recommended by fitness experts because it is as effective and safer than other types of stretching exercises. The key to this technique is to stretch the muscles and joints to the point where you feel a pull but not to the point of pain. Over stretching the muscle leads to injuries.

Sticking Point: A stalling of bodybuilding progress. Also that point in a movement at which you fail to continue the upward momentum of the bar.

Straight Short Bar: This bar is used in exercises such as the triceps pushdown, as well as biceps exercises such as cable curls. It can also be used for back exercises, and other body parts

Straps: Straps are fastened around your wrists and then twisted around a bar to strengthen your grip in exercises where grip is your weakest link. Hand strength will not develop as quickly if you use straps, but this may be worth the value of being able to lift heavier weights which will result in a better developed back. Weighing the opportunity cost of straps is largely personal preference, and you can achieve great results with or without including them in your regiment of bodybuilding aids.

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