Ab Twist: This ab exercise helps develop the sides of your waist. To execute this exercise, place a bar or a broom handle across your back and behind your head. Have your hands touching the end of the bar. Stand straight up with your knees straight. From this position you can either twist from side to side having the bar go in front of you each time or you can try to touch one side of the bar to the opposite foot.

Aerobic: It is a type of exercise that involves oxygen consumption not only to the lungs but also in the blood stream. The word aerobic means ”with oxygen” and is a means of using your large muscle groups in a long constant time period such as, walking, jogging, biking, swimming, or dancing. You will increase your heart rate and your cardio respiratory endurance.

Alternate Front Dumbbell Raise: This exercise stresses the front and the middle part of your shoulders. To do this particular exercise, stand straight up with a dumbbell in each hand. Start out with the dumbbells near the outside of your thigh. Raise, one at a time, a dumbbell straight in front of you until it is shoulder high. Then slowly lower it and raise the other the same way.

Arnold Press: This Movement stresses the same muscles as the dumbbell press but it stresses it more intensely. You start out by having two dumbbell positioned in the finished position for curls. From that position you raise both hands in the air and have your palms facing outward at the top. Then rotate your  palms inward when you go back down.

Barbell: A barbell is a long metal bar that hold the weight lifting disc at each end. These bars comes in different weights, sizes and shapes.

Barbell Bench Press: This exercise builds the entire chest area. To execute this exercise, lay back on a bench and put your hands on the barbell about a little bit wider then your shoulders. Lower the bar to your chest slowly and raise it up slowly. Always have a spotter when doing this exercise.

Barbell Bent Rowing: This is one of the most basic back exercises and works the entire back. To perform this exercise, stand shoulder width apart and grab the barbell a little wider then shoulder width. Slightly bend your knee and have your back bent parallel to the ground. Pull the barbell straight up to your rib cage and slowly lower back down to the ground.

Barbell Concentration Curl: This is just like a dumbbell curl except you are using two hands and a barbell. Make sure the grip on the barbell is narrow and use both legs as support.

Barbell Decline Press: This version of the bench press stresses the lower and outer part of the chest. It is executed the same as the bench press.

Barbell Incline Press: This version of the bench press stresses the inner and upper part of the chest. It is executed the same way as the bench press.

Barbell Triceps Extension: There are many variations to this exercise and will strongly stress the entire triceps area.

Lay on a bench and have your arms completely straight vertically in the air with the barbell in your hands. Use a narrow grip to engage the triceps more. Moving the barbell down at the elbows (keeping your arms straight from the elbow down), lower the barbell until it touches the top of your forehead. Then slowly raise the barbell upwards until it is in the starting position.

Basic Exercise: These are exercises that work the large muscle groups with conjunction of the smaller muscles groups. You will be able to use very heavy weights with little reps and sets. The basic exercises are used to build muscle mass.

Behind Head Rope Triceps Extension: This exercise stresses the entire triceps area. To perform this exercise, grab the bar on the pulley and make sure you are facing away from the machine and that the bar is above your head. Place your right leg forward for support. From this position, extend your arms forward with your head facing downward. Hold for a few seconds and return the bar to the position above your head.

Bent Arm Barbell Pullovers: This exercise emphasizes the same muscles as the straight arm barbell pullover. The only difference in the execution is that you are now bending your elbows slightly.

Bodybuilding: Exercises that promote muscle growth.

Burns: Burns are great for pushing your muscles past the point of failure. At the end of your last set when you can not do any more full reps, do a short quarter of a rep until you can not do any more. These short reps will really get the blood pumping to the muscles.

Cables: Cables are usually found on machines and can be a great asset to any workout program. They allow you to use the full range of movement allowed by your muscles.

Cable Bent Lateral: Works the back of the shoulder and the upper back. This exercise can be done with one or two arms. You start off by bending over at the waist until it is parallel with the ground and with both cables in your hand. Raise both arms in the air until they are shoulder height, then lower them.

Cable Crossovers: This exercise works the inner and lower part of the chest. Using two cables, pull inward and release outward like a V.  Make sure your elbows are bent a little and lean forward a little.

Cable Crunches: This exercise works the front of your abs and the sides a little bit. It is great for adding weight to your ab routine. First, grab the cable and kneel on the floor. Start out by kneeling straight up and then try to touch your forehead to the ground while holding the cable in front of you. Then slowly raise your body up to the starting position.

Cable Curl: This is a good exercise for shaping the bicep into form. This exercise can either be done with one hand or two. Grab the bar of the pulley and perform the curl like you would if it was a barbell curl.

Cable Push Downs: This exercise works the entire triceps area especially the outer head. This is also a good warm up exercise for other more intense triceps exercises. Keeping your arms close to your sides, move the pulley up as far as you can go without moving your arms forward and then lower the pulley down until your arms are straight down.

Cable Side Lateral: You will feel the same results as the dumbbell side laterals, but it will feel a little different. You can either perform this exercise with one or two arms. It is very simple to execute. You will want to grab the cable that is on the opposite side of your body. Then you will have to lift it up in a circular motion on the side of your body until your hand is slightly above your body. Then you will lower it until your hand is by the side of your hip.

Calf Press: This exercise works the entire calf muscle. To perform this you need to lay on your back and place your toes on the vertical machine. Have you legs straight and press up with your toes.

Calorie: A unit of heat equal to the amount of heat required to raise the temperature of one kilogram of water by one degree at one atmosphere pressure; used by nutritionists to characterize the energy-producing potential in food

Carbohydrate: An essential structural component of living cells and source of energy for animals; includes simple sugars with small molecules as well as macromolecular substances; are classified according to the number of monosaccharide groups they contain

Cardio: It is another term for aerobic exercise.

Cheating: Cheating when done right can help you push your body past the point of failure. Lets say you were doing your biceps curls and you need to do push your muscles past the point of failure, one way to make that barbell lighter is to use your body momentum to help your biceps curl that barbell up. It will make it feel 10 lbs lighter. But be sure you don’t over do it – you can injured yourself if not done correctly.

Close Grip Bench Press: Using a narrow grip on a bench press will engage the triceps more.

Complex Carbohydrate: Is made up of sugar. But because of its chemical structure, it causes a slow release of sugar into the body, making you have a steady supply of energy for a long period of time.

Continuous Tension: This is a type of exercise where the strategy is to go really slowly on every rep so you will incorporate more stress to your muscles. The weights will feel heavier and you will exhaust your muscles faster.

Cross Bench Dumbbell Pullovers: This movement works the same muscles as the barbell bent arm pull overs. To perform this exercise, sit on a incline bench. Grab a dumbbell with both hands and go as far as you can behind you head. Then raise the dumbbell over your head and in a straight arm position over your chest. Follow this arc throughout the whole exercises. It will be easier to hold the dumbbell with your hands on the weight instead of the bar.

Crunches: This exercise works the entire front abs, especially the upper abs. Lay on your back and have your legs crossed. Put your hands behind your neck, but don’t pull with your hands. Slowly roll your body forward using your abs muscles until your shoulder is slightly above the floor. Then slowly lower them.

Cycle Dieting: When you cycle diet, you eat what is necessary to what you are doing. For example, when you are training to gain muscle mass, you need to eat plenty of protein and more calories then you can burn off that day so it will help feed the muscle. When you are training to get ripped, you keep the protein high but you lessen the calorie count to less then what you burn a day.

Cycle Training: This is a training program where you train for muscle mass for a set number of months and then train to get ripped and loss fat for a few months for competition. The muscle building stage is called off season training and the fat loss stage is called pre-competition training.

Deadlift: This exercise strongly stresses the lower back muscles. Have the barbell on the floor right in front of you. Bend your knees and grab the barbell about shoulder width apart. Have your back flat as possible and have your arms completely straight throughout this exercise. Now you will have to straighten your legs and at the same time straighten your back until you are fully standing up straight. Then lower the barbell back to the ground slowly by doing the same movements in reverse.

Descending Sets: This is a method of pushing your muscles past the point of failure. You will have to start out with a heavy weight and after every set, take off 10 to 20lbs until you get to a very light weight. Once you hit that light weight, it will feel just as heavy as the beginning weight because your muscles will become so fatigued.

Diet: Choosing which foods to eat that are nutritional and healthy. Some forms of diets will enable you to loose weight or gain muscle mass.

Dips Between Benches: This movement is similar to the dips but it puts more emphasis on the triceps. Start out by having two bench of equal height about 3 feet about. Place your feet on one bench and your hands on the other one behind you. With your arms staring out completely straight, lower your body down until you can not go any further. Then raise your body up until your arms are completely straight again.

Donkey Calf Raise: This stresses the top part of your calves. This exercise is done just like a regular calf raise but you are now bending over and you will have a partner sit on your back for more weight.

Double Split System: Double split routines will help you work out twice a day. This routine helps you work out the muscles in a way that you will not over exhaust them when you work them out in the morning and in the evening.

Dumbbell: A dumbbell is a smaller version of a barbell, and the bar itself is used as the handle. The weight disc go on each end of the short bar.

Dumbbell Bench Press: This exercise stresses the same muscles as the barbell bench press. The only difference is that the dumbbells give you a greater range of motion. Start out by having your arms straight up and your palms facing forward as you lay on the bench. Then lower your arms and make sure that upper arms travel to the side. Once you go as far down as you can, push the dumbbells back up to the starting position.

Dumbbell Bent Lateral: Works the back of the shoulder and the upper back. To perform this exercise,  grab two dumbbells of the weight of your choice. Bend your waist over until you are parallel to the ground. Let your arms hang down naturally. Next, raise both arms until your hands are at shoulder level. Then slowly lower them to the starting position.

Dumbbell Concentration Curl: This really isolate the bicep and focuses all the energy into the bicep. You can either sit down or stand up when performing this exercise. With this exercise, you are going to want to lean over and place the arm with barbell against the inside of your thigh for support. Lean over a little so your arm is completely against the inside of your thigh. Place your other hand on the top of your other thigh for more support. Have your arm completely straight down to start this exercise. Lift up slowly until the dumbbell touches your shoulder. Then slowly lower it to the starting position.

Dumbbell Kickbacks: This exercise works the entire triceps area. This exercise is performed by bending over at the waist until it is parallel to the ground. With one hand grab the dumbbell and with the other hand grab a bench for support. Have the arm with the dumbbell parallel with your body. Start off by having the arm bend down at the elbow at a 90 degree angle. Then fully extend it backwards until the arm is fully lock. Then slowly lower it back to the starting position.

Dumbbell Press: This movement stresses the same movement as the military press and is performed in the same way, except now you have the option of using both arms or alternating them. You also get a greater range of motion using the dumbbells.

Dumbbell Side Lateral: This exercise will work out your middle and front shoulder and a little bit on your traps. Grab a dumbbell, one in each hand and have them resting by your side. Bend your elbows slightly and raise your arms until they are slightly above your shoulders. Then controllably lower them back to the starting position.

Dumbbell Triceps Extension: There are many different variations of this exercise and all of them work the entire triceps area. You can either use one or both hands when performing this exercise. With both variations, you will have to hold the dumbbell behind your head and lower and raise the dumbbell behind your head. Keeping your arms straight and moving your elbows only so you will engage the triceps more.

Fat: Fat is made up of many different components and generally don’t dissolve in liquids.

Flyes: This exercise can be done on a flat bench, an incline bench, and a decline bench. Depending on which bench you choose will determine which part of the chest you will stress more. To perform this exercise, grab a set of dumbbells and lay on a bench. Have your arms parallel to the ground but bend your forearms at a 90 degree angle. From this position, push your arms straight up until your dumbbells touch each other. Make sure your palms face each other. Then slowly lower the dumbbells to the starting position.

Forced Reps: This is great for pushing your muscles past the point of failure. When you are on your last rep and you can not do any more reps, have a training partner help assist you by lightly push the weight up so that it feel like he is taking off 10 lbs with his assistance so you can do a few more reps.

Front Squat: This exercises stresses the same muscles as a regular squat and is performed in the same way, except the barbell is placed on your deltoids and upper chest instead of behind your back. The front squat places less stress on your back.

Giant Sets: This is a set consisting of three or more exercises of the same muscle. It is for advance bodybuilders and should have no rest in between each exercise.

Good Mornings: This exercise stresses the lower back the most. It is performed by placing a barbell behind your neck, holding it like you would in a squat. Instead of doing a squat, you will bend forward at the waist until your back becomes parallel to the ground. Then slowly raise your back to the starting position. Make sure your knees are bent. It is very important that you do not put too much weight on the barbell because this exercise is very difficult to do and you can get seriously injured if you perform it wrong or put more weight then you can handle on it.

Hack Machine Toe Raise: This exercise stresses the top part of the calf. This is done with a special machine that allows you to push a bar up and down in a squat like position but at an angle.

Hack Slide Squat: This is a great isolation exercise that targets the front of the thigh, in particular the part right above the knee. To perform this exercise, you will need a specific machine that is designed with a sliding platform. If your gym has one, you will need to place your feet at a 45 degree angle with your toes facing outward. Have your back resting against the padded back support and grab on to the bar. Slowly straighten your legs and slowly lower them to the starting position.

Hanging Leg Raises: This exercise works the entire front abs, especially the lower abs. Hold yourself up from a chin up bar and have your arms a little bit wider then shoulder width. Keeping your legs straight, raise your legs up until they are parallel to the ground. Then lower them slowly.

High Intensity Interval Training: This a cardio training that is great for bodybuilders. It is composed of many short sprints with intermediate cardio. For example if you were running, you would jog ¾ of a mile and sprint the last ¼ mile. Long hours of cardio will burn off the muscles you just put on. This method will burn the fat while keeping your muscle mass the same.

Hyperextension: This exercise focuses on developing the lower back muscles. To perform this exercise, you can lay on a bench with your pelvis at the end of the bench. Have a partner hold your legs and waist so you don’t fall forward. Make sure the bench is flat and high enough so that you can swing your body all the way down. Have your body leaning forward as far as you can go, then swing upward slowly until you can not go up anymore. Then slowly lower your body all the way down. Place your hands behind your head as if you were doing a sit up. This exercise is pretty much a sit up performed backwards.

Incline Dumbbell Curl: With this exercise you can either face the bench or have your back against the bench. Have the bench at a 35 or 45 degree incline angle. Have your arms go straight down from your shoulders with your palms facing each other. When you curl up, your palm should be facing you. Have your arms remain still during this exercise and curl up from your elbow.

Incline Dumbbell Side Lateral Raise: This works the middle of your shoulder. This exercise is done with a incline bench. Lay on the bench with your head toward the incline part. With one arm, lift the dumbbell with you elbow slightly bent until it is slightly above your shoulder. Then slowly lower it back to the ground. When you are done with one side, switch to the other side and do the other shoulder the same way.

Isolation Exercise: These are exercises that only work a single muscle group. You will have to use less weight and more reps and sets. This is great for getting definition in your muscles.

Iso Tension Contraction Training: This is a type of exercising where it will help you get ready for competition and help define those muscles. This involves a series of flexing certain muscles and holding those flexes for about 10 seconds.

Lat Pull Downs: Are executed in the same manner as the pull up, except that you can control the weight through the machine.

Leg Extension: This is a isolation exercise that focuses most of the build on the quadriceps. This exercise is performed by sitting in a leg extension machine with your back against the pad. Place the lower front of your calf behind the roller pads. Extending you legs until they are fully straight, hold that position for one second and slowly lower back to the starting position.

Leg Press: The leg press builds the front of the thigh and the buttocks area. To do this exercise, lay flat on your back with your hip directly under the platform. Place your feet evenly on the platform and lift up until your feet are completely straight. Lower them slowly until you can safely raise them to the starting position. Make sure you do not jerk your legs at the end because you can cause an injury by locking your leg and hyper extending it.

Leg Raises: This exercise works the lower part of your abs. Lay on a bench or the floor. Either have your hands holding the bench for support or if on the floor, place your hands under your buttocks. Keep your legs straight and raise them up until they are perpendicular to the floor, then lower them until they are about two inches from the floor.

Lunges: The lunge is executed by placing one foot forward about 3 feet and bending the forward leg as far as it can possible go. There are many different variations of the lunge. The long step long emphasizes more of the gluts, where as the the shorter step lunge focuses more on the quadriceps.

Lying Leg Curl: This is another isolation exercise that only stresses the hamstring muscles. To execute this exercise you need to start off by laying face down on a leg curl machine with your heels hooked under the padded rollers. Slowly raise your heels to your gluts, just like the standing leg curl, and slowly lower them down. This exercise is very similar in movement with the standing leg curl except you are now laying face down and you have the option of using one or both legs.

Machine Press: This exercise works out the same muscles as the military press. This exercise can be done with a bench press machine. Sit upright with your back perpendicular to the floor and the barbell at chest level. Form here you can use a variety of different hand widths on the bar. At chest level, lift straight up until your arms are fully extended. Then slowly lower them back down to chest level.

Metabolism: Is the way cells chemically change the food you eat so it can be stored and use for energy, make proteins, fats, and sugars which your body needs.

Military Press: This movement stresses mostly the front of the shoulder, but it also builds the middle and the back of the shoulder as well. To execute this movement, grab a barbell and have a wide grip on it, about 6 inches wider then shoulder width. Lower the barbell to your chest and raise it up until your arms are fully stretched. Then slowly lower it to your chest.

Monounsaturated Fat: This is a good fat that is found in foods such as nuts, olive oil, canola oil, and grape seed oil. They help reduce the chances of getting heart disease.

Muscle Confusion: In this routine, the goal is to change the workout from time to time so your muscles wont become adaptive to any particular system. Every other week or so, you will have a brand new workout routine that will hit all the muscles at a different angle, making your muscles adapt to the new routine and forcing them to grow.

Nautilus Bench Press: This exercise stresses the outer and lower part of the chest. This is a special machine that has two bars which comes up to your chest area that you have to press forward in a bench press like manner, except you are sitting down instead of laying down.

Nautilus Curl: This is a good isolation exercise that focuses all the stress on the biceps. Make sure you adjust the seat of the machine and have your palms facing you.

Nautilus Flyes: This movement stresses mostly the lower and inner part of the chest. This exercise requires a special machine to execute this movement. The first thing you need to do is adjust the seat and fasten the belt around the waist. This movement is very similar to the pec deck flyes.

Nautilus Pullover: This is a good exercise for your lats. Using a special machine, adjust the seat so you are in good position and feel comfortable. Place your elbows on the pads and your hands on the bar. The bar will be right above your head. From this position, pull down and over your head until the bar is right in front of you. Then slowly raise the bar back up to the starting position.

Nautilus Side Lateral: This exercise strongly stresses the middle part of the shoulders. First thing you need to do is to adjust the seat on your machine. If you do not have the specific machine design to do this exercise, then you can not perform this particular exercises. It is very simple. All you need to do is lift your arms up about shoulder height and lower them. The machine has padding so you do not feel uncomfortable.

Nautilus Triceps Extension: This exercise stresses the entire triceps area. To perform this exercise, you will need to have a special machine that a lot of gyms will have. Make sure you adjust the seat and have your palms facing each other.

Negatives: This is another great system for pushing your muscles past the point of failure. When doing your reps, go very slowly down on your reps so that you are fighting gravity. It should take you five to ten seconds on the lower of each rep and one second on the raise up. This is also a good way to build weak muscles. For example, if you can not do pull ups that well, jump up on the chin up bar and lower yourself very slowly. You will over time build the muscle necessary to do a full pull up.

Nutrition: Is a process by which your body uses food to utilize for energy and fuel for life. The body needs to obtain liquids or solid food which the body breaks down into nutrition and then travels in the blood stream to different parts of the body.

Off Season Training: This type of training is strictly for building muscle mass. Your diet will consist of eating more calories then you can burn during the day and a lot of protein. Your system of building muscle will be less reps and sets with more weight.

One Arm Cable Rowing: This exercise works the lower lats really well. To execute this exercise, grab the handle of the cable and pull back until you feel the tension. Extend your opposite leg of the hand you are using about one foot. Lean forward a little bit with your torso. From this position, pull the cable up to the side of your rib cage. Your palm should be facing inward and you should keep your elbow in close to your body. Then return your arm to the staring position and rotate your palm downward when as you go back.

One Arm Dumbbell Bent Rowing: This exercise stresses the lats, rear shoulders, biceps and the forearms. To perform this exercise, bend over at the waist and have your left hand on the bench, your right hand holding the dumbbell and your left leg more forward then your right. An <!– @page { size: 8.5in 11in; margin: 0.79in } P { margin-bottom: 0.08in } –> d vice versa when you have the dumbbell in your left hand. Have your arm fully extended and pull straight up until the dumbbell touches your rib cage. Then slowly lower the dumbbell down to the starting position.

One Leg Toe Raise: This stresses the entire calf muscle. To perform this exercise, place one foot on the raised object. It could be a step or a piece of wood, just be sure you have your foot elevated. Make sure that the ball of your foot is resting on the surface of the raised object. Hold a dumbbell with the hand on the side of the calf you wish to work out first. If you are working your right calf first then hold the dumbbell in your right hand and vice versa. In this position, raise your foot as high and low as you can go. Try not to bounce and go very slowing.

Parallel Dar Dips: Another great chest exercise that stresses the lower and outer chest muscles. Grab the parallel bar with your palms facing each other. Support your body up in the air while your arm are completely straight. Slowly lower your body down by bending your elbows. Then slowly raise your body up to the starting position.

Peak Contraction: This system involves you holding the weight at the peak of every rep for a few seconds. This contracts your muscles and helps add muscle mass and definition to your muscles.

Pec Deck Flyes: This exercise stresses the entire chest area. This is another exercise that requires a special machine to execute. To perform this exercise, place your forearms against the pads. Allow the pads to push your arms backwards so you will get a good stretch. Slowly force the pads together until they touch in front of you. Then slowly return them back to the starting position.

Pec Deck Rear Delt Raise: This exercise stresses the back of the shoulder and the upper back. To perform this exercise, you will need a special machine that you do your flyes on. Sit on the machine with your chest facing the padding. Place your elbows on the movable pads on the machine and force them toward your back. And then slowly bring them forward again.

Polyunsaturated Fat: Also known as the good fats. This type of fat in mostly found in vegetable sources. It doesn’t appear to raise blood cholesterol levels.

Preacher Curl: The preacher curl is great for isolating the bicep. There are many different variations to the preacher curl such as: with the barbell, with the dumbbells, with one dumbbell, with a pulley. When performing this exercise, remember to go slowly and don’t lock your elbows at the end which may result in injury.

Precompetition Training: This type of training is for fat loss and getting ripped. You will eat less calories then you consume a day, but you will keep your protein level up so you wont lose any of the muscle mass you acquired during your off season training. Your sets and reps will increase and weight will decrease.

Preexhaution: This is where you would use a super set to fatigue your bigger muscles before your smaller muscles give out on you. A lot of the times, your arms will get tired before your back or chest will and you can not get a good pump. Using this method will help fatigue your larger muscles before your smaller muscles gives out.

Press Behind Neck: This stresses the same muscles as the military press, except it puts a little bit more stress on the middle and back shoulders. It is preformed just like the military press except you are lowering the bar behind your head.

Prone Incline Dumbbell Laterals: This exercise strongly stress the middle and back of the shoulders.  To perform this exercise, lay on your stomach on an incline bench. With one dumbbell in each hand, raise them until they are slightly higher then your shoulders. Then slowly lower them back into the starting position. Have your elbows slightly bent.

Protein: This is the building block for muscle mass. Proteins are made up of amino acids which make up the cells in your body. These cells are found in all muscles. And when you workout, these cells split and you need these amino acids that comes from protein to grow and mend those new cells.

Pull Ups: This exercises stresses the lats the most. There are many different width grips you can use for variations, and you can use a under hand or over hand grip. You can also pull up in front of the bar or behind on the bar. There are many variations you can use to stress different parts of you back.

Pump: The pump is a feeling you get after you have done a good workout. The blood starts rushing to the muscle and you will see your muscle that you have just worked out get big and full. This is a good way you can tell that you have done your workout well.

Pyramid: This is a technique that requires you to start out with a little weight set, then increase your weight until you max out. In the lighter weight section, you will do more reps, and when you get into the heavier part of the pyramid, you will be doing less reps. It is a type of training for failure.

Quality Training: This is where you lessen the rest intervals for your usual 60 to 90 seconds between sets to about 15 to 20. This will help you get ripped and loss weight.

Recovery: This is the time given between each workout so your muscle will have a chance to grow. You should give each muscle about 24 to 48 hours to fully recover. If you don’t give your muscles this necessary time to recover you will lose all the hard work and your muscles will not grow.

Repetition/Reps: In weight lifting, a repetition or more known as a rep, is a completion of a exercise movement. For example, when doing a sit up, you start with your back on the ground and you lift up until your elbows touch your knees. Once your back touches the ground after your elbows touch your knees, you have completed one full rep.

Rest Intervals: This is the time you rest in between your sets. Usually when you rest 60 to 90 seconds, you are giving your muscles enough time to recuperate so you can continue another set and build muscle. When you lessen the time and do about 15 to 20 seconds, you make it more a cardio workout and you will lose fat and get ripped.

Rest Pause Training: This is a form of a descending sets but you rest only 15 seconds after every set and you do two sets on every weight. So if you were to do a bench press, you would start off at about 200lbs, do about 3 to 5 reps or until failure. Then do another 3 to 5 reps or until failure after about 15 seconds of rest, then take off 10 to 20lbs and continue this process with a rest interval of 15 seconds. It is a very physically demanding routine but you will see results very fast.

Reverse Curl: This exercise stresses the biceps and the upper forearm muscles. To execute this movement, grab a barbell about shoulder width apart. Start off by having the barbell at your thighs with your arms completely straight. Moving your arms from the elbow and having your elbow against your side the entire time, raise the barbell upwards until it is underneath your chin. Then lower the barbell in the same path. It is pretty much a curl except your hands are in a different position.

Ripped: It is bodybuilding slang for being defined muscularly and being toned.

Roman Chair Sit ups: This movement stresses the upper, middle and lower abs and if you incorporate twisting, you will engage the side ab muscles as well. To perform this movement, sit on the roman chair and have your feet secure under the brace. Cross your arms in front of you and sit up, then slowly lower your body back down.

Saturated Fat: These fats comes from fatty cuts of meats, whole milk products, lard, and some vegetable oils. They increase your blood cholesterol and increases your chances of heart disease.

Seated Cable Rowing: This exercise works the lower back, the lats and the traps. Grab on to the handles of the t bar and sit in the seated rowing position. Have your feet against and object for support. Make sure your legs are slightly bent. With your body slightly forward and your arms completely straight, lean backwards until your back is perpendicular to the ground and pull the t bar until it touches your rib cage. Then slowly return to the starting position.

Seated Calf Machine: This exercise works the lower calves strongly and the upper calves too. This exercise uses a special machine. To use this machine, you need to sit on the set, place your knees under the bar and your toes on the toe bar below. Lift up and down like you would in a regular calf raise.

Sets: A set is a group of repetitions performed for a particular exercise. For example, if you did 10 reps for a bench press, that would be one set. You would then rest and do another 10 reps for the second set. And another 10 for a third and so on and so on.

Shrugs: This exercise works the traps. You can either use a barbell or two dumbbells. While keeping your arms completely straight and your legs in a comfortable position, lower and raise your shoulder as far as you can. This is a very easy exercise to execute.

Side Bends: This exercise stresses the muscles on the side of your waist. Start with the same position as the ab twist. But instead of twist your waist, try to touch the one end of the bar to the same side to the ground without bending your knees, and do the same on the other side.

Side Sit Ups: This exercise works the muscles on the sides of your waist. Lay on your side on a bench and have your waist touch the end of the bench with you legs still on the bench. Have a partner hold your legs down on the bench. Go down with your waist and curl your body back up. It is pretty much like a sit up but it is on your side. Make sure you do the same for the other side of your waist.

Simple Carbohydrate: It is the simplest form of the carbohydrate. And because of its simple chemical structure by nature, it can easily be distributed through the body. You will get energy really fast, but you will not have it for a long time like the complex carbohydrate.

Sissy Squat: This is an isolation exercise that directly stresses the front thigh muscle. This exercise involves no weight, just your own body weight. The best way to perform this exercise is to grab a hold of a bar or a wall with one hand and lean back a little. Then bend your knees slowly as you push them forward so that you are on the ball of your feet at the end of the motion. Then slowly raise yourself to the starting position.

Sit Ups: This will work out the upper part of your abs. Lay flat on your back and have your feet supported by placing them under a secure object. Place your hands behind your neck but do not use them to do the sit up. You can even hold a weight behind your head for a more intense sit up. Raise your body up until your elbows touch your knees and then slowly lower them back to the starting position.

Smith Machine Bench Press: You can use any of the three angled benches; (flat, incline, decline). And the angle of the bench will determine which part of the chest will be developed. The smith machine is just like a regular bench press except the barbell slides up and down on a tube that help stabilizes the bar. It is executed in the same manner as a bench press.

Squats: This exercise is the king of the lower body exercise. This is because it works the front and back thigh, buttocks, calves, abs, and lower back muscle. To execute this exercise, you simply place a barbell behind your neck and across your shoulders. Have your hands rest on the barbell in a comfortable position. While keeping your back as straight as possible, you will proceed to slowly bend your knees as low as you can without getting hurt. Make sure you do not bounce at the bottom of your squat. Then you will slowly straighten your legs and return to the starting position.

Staggered Sets: This system is perfect for people who like to do many sets in their routine. When you have a lot of sets to do, you can throw in another exercise to make the routine less boring. Lets say you have 20 sets of your back you have to do, you can throw in your ab routine. You can do two to three sets of your back and do one set of your ab, then do another two to three sets of your back and another set of your abs and so on.

Standing Barbell Curl: There are many different grips you can have when using a barbell, each one will hit a different area on your bicep. When performing this exercise, make sure you are standing straight up and have good balance with your legs. Start out by resting the barbell near your thighs with your arms completely straight. Curl up and keep your elbows close to your body. Then slowly lower the barbell down to the starting position.

Standing Calf Machine: This is the basic calf exercise and hits all the calf muscles. Stand straight up with the bar over your shoulders. Have your toes at the end of the piece of wood so you can have a greater range of motion when you go down. Lift all the way up with your toes and go slowly down as far as possible.

Standing Dumbbell Curl: To perform this exercise, grab two dumbbells, one in each hand and have them by your side with your arms completely straight down and your palms facing inward. You can either curl them one at a time or both at the same time. When you curl them up, twist your hand upwards so at the peak of your curl, your wrist is facing the ceiling.

Standing Leg Curl: This is an isolation exercise that strongly stresses the hamstring. To perform this exercise, you have to stand facing a weight machine that has the right apparatus. Place your leg in the apparatus so that the lower back of your calve is touching the movable pad. Slowly bend your knee and lift your leg up backward so that the heel of your foot is moving toward your gluts Then slowly lower your leg to complete one repetition. This exercise can only be executed one leg at a time.

Standing Wrist Curl: This exercise stresses the inside muscles of the forearms. Hold a barbell behind your back with your wrist facing away from you. Curl your wrist upward and downwards for the movement.

Stiff Leg Deadlifts: This is an exercise that work outs the back as well as the thighs. To perform this exercise, place the barbell across the edge of the bench. Stand on the bench and bend over and pick up the barbell with a shoulder width grip. Stand completely straight up. Have your knees completely locked in place and keep them straight and locked during the entire exercise. Lean forward until the barbell touches the bench and slowly raise your back up until you are completely straight again. A safer alternative to this exercise is doing the same exercise, but instead of using a bench, you can use the floor and have the weights touch the floor instead of the barbell touching the bench.

Stiff Leg Deadlift: You will develop the lower and upper part of your back. Have a barbell ready at the edge of the bench. Stand on the bench with you knees bent and pick up the barbell. Lift the barbell up while keeping your arms straight and lock your knees so that your legs are completely straight. From this position, bend forward and lower the barbell to the bench while your legs and arms remain straight. When the barbell touches the bench, raise your body back to the starting position.

Straight Arm Barbell Pullovers: This movement stresses the entire chest area. Lay on a bench with your head toward the end. Grab the barbell with two hands and lift upward until it is over your chest. Then slowly lower behind your head.

Stretch: Stretching means you are extending your limbs as far as possible to loosen up your ligaments and warm up your muscles.

Super Sets: This is when you group two exercises together with antagonistic similarities, such as grouping the biceps and triceps or the chest and back. When doing this set, do not take any rest between the two exercises, only take your rest after the set is over. The two exercises are combined as one continuous set.

Supplements: Supplements can be anything taken orally that is lacking in your diet. It can be vitamins, minerals, herbs or some form of nutritional substances.

T Bar Rowing: This exercise stresses the lats and the lower back. To perform this exercise, bend over and grab the t bar on the barbell. Make sure your knees remain slightly bent throughout the entire exercise. Arch your back and have it at a 90 degree angle from the floor. From this position, lift up the bar until it touches your chest and slowly lower it back to the starting position.

Technique: Technique in terms of bodybuilding can either be used for explanation of a form or the type of system the particular exercise is done by. For example, a pyramid technique is done with using heavier weights at the end of the routine with less reps and light weights in the beginning with more reps. This is just one technique used by many bodybuilders.

Training To Failure: This is when you continue a set or rep after your body can not do any more set or reps. Once you go to failure, there are many methods that can help your body push through that exhausted state and force your muscle to grow even further.

Trans Fat: This is a type of saturated fat but does not natural exist. It is manufactured so that it will have a longer self life. It is very unhealthy and usually found in foods such as doughnuts, chips, cookies and certain breads.

Triceps Parallel Bar Dips: Are performed as the same as the dips for the chest, except that you will have to have your palms facing inward.

Trisets: This is a grouping of three exercises of the same muscle. For example a triset of the chest would be, incline bench press, decline bench press and regular bench press. All three of these exercises would consist of no rest and should be done as a whole. Only after you are done with all three should you rest before doing another set.

Universal Gyms Machine Bench Press: This exercises can be done either on a flat bench, incline bench or a decline bench. Which ever bench you choose to use will determine which part of the chest you will build. This is executed the same as a bench press except you will be using a machine instead of a barbell or dumbbells.

Upright Rowing: This exercise stresses the middle and back of the shoulders and the traps. To do this exercise, grab a barbell with a narrow grip. Stand straight up and have your arms down so the barbell in across your thighs in front of you. From this position, slow raise the barbell up until it is at chin level. Then slowly lower it back to the starting position.

Warm Up: In bodybuilding, a warm up is preparation of the body for extreme activity. Usually, you will perform the same exercise but with lighter weights before you put on heavier weights to get the body ready for that exercise. Stretching is also a good way to warm up before you perform you exercise.

Weight Lifting Belt: This is used for weight training to lessen the stress of the lower back and prevent some injuries.

Weighted Dips Between Benches: This exercise stresses the lower and outer chest muscle. To perform this exercise, place two benches of equal height close to each other. Put your feet on one bench and your hands on the other bench. Make sure your legs are straight. Place a weight of your choice on your thighs. Start with your arms straight and you should be supporting your body in the air. Then lower your body between the two benches and raise then your body up.

Wrist Curl: When done with the wrist up, this movement stresses the inside of the forearms muscles, when performed with the wrist down it stresses the outside of the forearms. To perform this exercise, sit on the edge of the bench and grab the barbell about shoulder width apart and have your arms on your thighs with your wrists hanging off the edge of your knees. Lower the barbell as far down as you can with your wrist, then curl up with your wrist as high as you can go.

Zottman Curl: This movement stresses the same muscles as the reverse curls. This type of movement is done with dumbbells instead of a barbell.

Henry Chervenka

Here is a link that you may find interesting…

• The GoWear fit becomes the BodyMedia FIT… with a few other updates – The GoWear fit website is now the BodyMedia FIT website. BodyMedia is the company behind the bodybugg and the SenseWear, as well as the GoWear fit/BodyMedia FIT, so it makes sense that they’re tightening up their branding a little. …