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glossary 100 bodybuilding terms

A

  1. Absolute Strength – The maximum amount of force a muscle can exert in a single effort.
  2. Accessory Work – Exercises that support primary lifts by strengthening weak points.
  3. Active Recovery – Low-intensity movement used to improve circulation and aid muscle recovery.
  4. Adduction – Moving a limb toward the body’s midline.
  5. Anabolic – Refers to muscle growth and tissue building (opposite of catabolic).
  6. Anabolic Window – The post-workout period where muscles are most receptive to nutrients.
  7. Anaerobic Exercise – High-intensity exercise that relies on energy sources stored in the muscles, not oxygen (e.g., weightlifting, sprinting).
  8. Androgenic – Related to male hormones, affecting characteristics like muscle growth and strength.
  9. Asymmetry – A lack of proportion or balance in muscle development.
  10. ATP (Adenosine Triphosphate) – The primary energy source for muscle contractions.

B

  1. Barbell Complex – A series of barbell movements performed sequentially without rest.
  2. Basal Metabolic Rate (BMR) – The number of calories burned at rest to maintain basic bodily functions.
  3. BCAA (Branched-Chain Amino Acids) – Essential amino acids (leucine, isoleucine, and valine) that aid muscle repair and recovery.
  4. Beta-Alanine – A supplement that reduces muscle fatigue and increases endurance.
  5. Body Composition – The ratio of muscle, fat, and bone mass in the body.
  6. Body Fat Percentage – The proportion of total body weight that comes from fat.
  7. Body Recomposition – Losing fat while simultaneously gaining muscle mass.
  8. Bulking – A high-calorie diet phase aimed at gaining muscle mass.
  9. Burnout Set – A high-rep set taken to muscle failure.
  10. Burst Training – Short, intense exercise periods followed by rest (similar to HIIT).

C

  1. Caloric Surplus – Eating more calories than burned to promote muscle growth.
  2. Caloric Deficit – Eating fewer calories than burned to promote fat loss.
  3. Catabolic – The breakdown of muscle tissue due to energy depletion (opposite of anabolic).
  4. Chronic Overtraining – Excessive training without proper recovery, leading to fatigue and muscle loss.
  5. Circuit Training – A series of exercises performed back-to-back with minimal rest.
  6. Clean Bulk – A controlled muscle gain phase focusing on lean, high-quality foods.
  7. Collagen – A protein supplement that supports joint, skin, and connective tissue health.
  8. Compound Exercises – Exercises that work multiple muscle groups (e.g., squats, deadlifts).
  9. Concentric Phase – The lifting phase of an exercise (e.g., pushing the weight up in a bench press).
  10. Creatine – A naturally occurring compound that increases strength, endurance, and muscle hydration.

D

  1. Deadlift – A fundamental compound movement targeting the posterior chain (hamstrings, glutes, back).
  2. Delayed Onset Muscle Soreness (DOMS) – Muscle soreness that occurs 24–48 hours after intense training.
  3. Deficit Deadlift – A variation of the deadlift performed from an elevated surface to increase range of motion.
  4. Definition – Visible muscle shape and separation, achieved by reducing body fat.
  5. Deload Week – A planned reduction in intensity or volume to prevent overtraining.
  6. Density – The hardness and compactness of muscle tissue.
  7. Drop Set – A technique where weight is reduced mid-set to continue lifting to failure.
  8. Dynamic Warm-Up – A movement-based warm-up that activates muscles before training.
  9. Dumbbell Press – A chest exercise performed with dumbbells instead of a barbell.
  10. Dysmorphia – A distorted perception of one’s body, common in bodybuilding.

E–G

  1. Eccentric Phase – The lowering phase of an exercise (e.g., bringing the bar down in a bench press).
  2. Electrolytes – Minerals (sodium, potassium, magnesium) essential for muscle contractions.
  3. Failure – The point where a muscle can no longer complete a rep with proper form.
  4. Fast-Twitch Fibers – Muscle fibers responsible for power and explosive movements.
  5. Forced Reps – Additional reps performed with assistance after failure.
  6. Functional Strength – Strength that translates to everyday movement and performance.
  7. Gains – Muscle growth and strength improvements.
  8. Giant Set – Four or more exercises performed back-to-back without rest.
  9. Glucose – A carbohydrate used as energy during workouts.
  10. Glutamine – An amino acid that aids muscle recovery and immune function.

H–M

  1. Hypertrophy – Muscle growth through resistance training.
  2. Isometric Hold – Holding a position under tension (e.g., plank).
  3. Keto Diet – A low-carb, high-fat diet for fat loss.
  4. Macros (Macronutrients) – Proteins, fats, and carbohydrates.
  5. Metabolic Conditioning – Training to improve cardiovascular and muscular endurance.
  6. Mind-Muscle Connection – Actively engaging muscles for better activation.
  7. Muscle Density – The thickness and firmness of muscle.
  8. Muscle Fiber Types – Fast-twitch (power) vs. slow-twitch (endurance) fibers.
  9. Muscle Memory – The body’s ability to regain lost muscle faster.
  10. Muscle Pump – The temporary swelling of muscles from increased blood flow.

N–R

  1. Natural Bodybuilding – Competing without performance-enhancing drugs.
  2. Negatives – Slow eccentric reps to build strength.
  3. Nutrient Timing – Consuming nutrients at optimal times for performance and recovery.
  4. One-Rep Max (1RM) – The maximum weight lifted for one rep.
  5. Overhead Press – A compound exercise targeting the shoulders and triceps.
  6. Overtraining Syndrome – Fatigue and performance decline from excessive training.
  7. Peaking – Optimizing performance for competition day.
  8. Periodisation – A structured training plan cycling intensity and volume.
  9. Personal Record (PR) – The heaviest weight lifted in an exercise.
  10. Progressive Overload – Gradually increasing weight or reps for continued growth.

S–Z

  1. Recovery – The process of repairing muscles post-training.
  2. Refeed Day – A planned high-carb day to boost metabolism.
  3. Reps & Sets – The structure of an exercise, with reps making up sets.
  4. Rest-Pause Training – Short breaks mid-set to push further.
  5. Shredding – Cutting fat while maintaining muscle.
  6. Slow-Twitch Fibers – Muscle fibers designed for endurance activities.
  7. Spotter – A training partner who assists during heavy lifts.
  8. Strength Training – Training focused on increasing raw strength.
  9. Supercompensation – The body’s adaptation to training by becoming stronger.
  10. Supersets – Two exercises performed back-to-back.
  11. Tapering – Reducing training intensity before competition.
  12. Testosterone – A hormone responsible for muscle growth.
  13. Time Under Tension (TUT) – Controlling tempo for muscle growth.
  14. Training Split – A structured program dividing body parts across days.
  15. Triset – Three exercises performed consecutively without rest.
  16. Unilateral Training – Exercising one side of the body at a time.
  17. Visceral Fat – Fat stored around internal organs.
  18. V-Taper – A physique with broad shoulders and a narrow waist.
  19. Warm-Up Set – A lighter set performed before heavy lifting.
  20. Water Retention – Excess water stored in the body.
  21. Workout Plateau – A stagnation in progress.
  22. Yohimbine – A supplement that aids fat loss.
  23. Zercher Squat – A squat variation where the barbell is held in the crooks of the elbows.
  24. Zone Diet – A diet balancing macros at a 40/30/30 ratio.
  25. Zottman Curl – A bicep curl variation targeting different angles.
  26. ZMA – A supplement containing zinc, magnesium, and vitamin B6 for recovery.
  27. Zinc – A mineral crucial for hormone production.
  28. Zombie Squat – A front squat variation improving posture.
  29. Zero Carb Diet – An extreme low-carb diet variation.
  30. Z Press – A seated overhead press improving core stability.