R

Range of Motion: Refers to the limits of motion of the joints and muscles associated with an exercise.

Reps or Repetitions: One complete movement of an exercise from start to finish. For example, on a bench press, lowering the bar from full extension to the chest and back up to full extension.

Resistance Exercise: Working out with weights or using your body to resist some other force. This includes a wide spectrum of motion, from push-ups to dumbbell curls.

Rest Period: The time allowed between sets and exercises in order to fully recuperate and to perform again at the same level.

Ripped: see definition.

'Roids: Slang for steroids.

Rotator Cuff: The group of muscles and tendons that secures the arm to the shoulder joint and allows for easy rotation of the arm.

Routine: The routine is the sum of reps, sets and exercises in any given workout, including the type of equipment you use. It changes over from one exercise session to the next, or over a period of weeks or months.

S

Saturated Fats: The "bad" fats. They are called saturated because they contain no open spots on their carbon skeletons. These bad fats have been shown to raise cholesterol levels in the body. Sources of these fats include animal food and hydrogenated vegetable oils, such as margarine.
See also unsaturated fats.

Separation: Occurs when an athlete is lean and has good muscularity. You can see the different body parts.

Set: A grouping of reps with a rest period in between each grouping. (e.g. "I did three sets of 12 reps on the bench press.")

Shredded: see definition.

Six-Pack: Slang for abdominals, especially when the midsection is chiseled.
See also Shawn Phillips.

Skull-crusher: To any serious bodybuilder, the effete-sounding "lying French press" in which you lower a barbell from full extension above your head down to your forehead and then extend at the elbows to press it back up are better referred to by this worst-case scenario.

Sliced: see definition.

Smith Machine: Equipment that allows an integrated barbell to slide up and down along vertical rods using bearings for smooth motion. Usually incorporates several safety stops to limit the range of motion.

Smooth: 1. Adjective to describe a non-optimal condition on competition day. Occurs when a bodybuilder has nice, full-bodied muscles but no muscular cuts or definition. 2. Adjective to describe a bodybuilder whose body is completely shaved.
See also flat.

Split: Dividing exercises into groups performed during separate workouts.

Spotter: One who stands guard while someone performs a set. A spotter's primary function is to prevent injury, but may be called upon to either re-rack a weight after a heavy set or assist with forced reps.

Stack: 1. Any grouping of supplements, usually configured to heighten the efficacy of one or more elements. 2. The plates loaded on certain exercise machines. Placing the pin at the bottom of the stack refers to using as much weight as possible on such machines.

Steroids: Synthetic (man-made) hormones that simulate the effects of the male hormone testosterone. Synonyms include gear, juice, and 'roids. If you plan to take this illegal and ill-advised shortcut to building your body, please refer to the dictionary's conventional definitions of dumbbell and cheating.

Standard Plate: a weight plate designed to be mounted on a one-inch diameter bar. Usually round with a central hole of about 1-1/8", they are commonly available in 1-1/4, 2-1/2, 5, 10, 25, and 50 pound sizes.

Static Contraction Training: Training method using accurately measured isometric contractions in only the strongest range of motion in order to maximize intensity.

Sticking Point: See plateau.

Strain: injury involving the overstretching or tearing of a tendon.

Stretching: A type of exercise, often used in warm-ups and cool-downs, in which one assumes exaggerated postures which stretch muscles, joints, and connective tissues, holds these positions for several seconds, relaxes and repeats. Regular stretching exercise promotes flexibility.

Striated: adjective used to describe definition.
See also striations.

Striations: the linear details across a muscle that look like fine lines. Occurs after a bodybuilder has achieved maximum muscularity and minimum bodyfat.
See also striated.

Strip Sets: A technique to increase intensity and gain new growth. Having one or more spotters remove plates from the bar during a set so that the lifter can continue with a lighter weight after having reached failure.

Superset: Technique of combining two exercises, which are done in immediate succession for the same muscle or muscle group. (e.g. "For my triceps, I did a superset of close grip bench presses followed by weighted dips.")

Super-slow Sets: As the name suggests, you do each rep very slow. For example, while doing biceps curls, you take five seconds for the upward motion, stop for 2 seconds and then take 4 seconds for the downward motion.

Supplement: A preparation such as a tablet, pill, or powder that contains nutrients. Supplements are used to help you achieve optimal nutrient intake.

T

Tendon: Tough, cord-like tissue at the ends of the muscle where the muscle tapers off and attaches to the bone.

Testosterone: The male hormone primarily responsible for the maintenance of muscle mass and strength induced by heavy training. Testosterone is also responsible for the development of secondary male sexual characteristics, such as a deeper voice and facial and body hair, as well as male pattern baldness.

Thrash: Slang for the process of working a muscle or muscle group to failure and beyond, repeatedly, over the course of a training session; a high-intensity workout.

Traps or Trapezius: muscle in the middle upper back.

Tri’s or Triceps: The large three-part muscle that runs along the back of the upper arm.

Triceps Bar: A specialized Olympic bar which is used exclusively for triceps presses; it allows a much ergonomic grip of the bar by allowing the hand and wrist to be aligned properly without stress. This is the recommended bar to use for maintaining strict form while performing triceps presses.

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