Gym Lingo, a vocabulary lesson

     When I first started training at Muscle Inc. I was completely new to the whole gym culture. And it is a culture I did not understand until I became a part of it. Part of what I didn't understand was the lingo. I found myself constantly asking Brandon 'what's that?' or 'what does that mean?' It has taken me 6 months but I think I've heard it all (or at least most of it.). One night while training I was corrected when I called one of the trainers 'skinny.' I was told she's not skinny (in fact that is an insult.) Instead she's lean. So this got me thinking about all the gym lingo I have heard over the last 6 months. And the English teacher in me decided I needed to do a vocabulary lesson for today's blog post. So if you are new to working out at the gym or if you 've never been here's a collection of gym terminology you may find useful. This blog post is more of a reference tool than a top to bottom read.

People at the gym:

Photo from TransformPT

newbie ~  The word newbie in the gym has a similar meaning as it does in other settings. The gym
newbie is someone who is new to the gym and usually has no idea what they are doing. Back in June I was a newbie and in many ways I still consider myself a newbie.

trainer ~ The trained, knowledgeable, fit individuals who work usually one on one with clients at the gym helping them reach their fitness and nutrition goals. These commanding individuals can make climbing stairs impossible for 48 hours at a time (or at least until the soreness wears off).

gym rat ~ The gym rat is someone who is addicted to the gym. They are dedicated to training on a daily or almost daily basis. I've become a gym rat.

lifter ~ These mighty individuals can be found lifting in multiples of 45 lb plates and like to squat, bench press and deadlift.

Working out:
rep ~ Short for repetition a rep is moving a weight through a range of motion and then back again one time.

set ~ A given number of reps. The way of measuring an exercise movement that is repeated a desired number of times. Four sets of 12 reps would be doing 12 reps four times with short rest periods in between each set.

super set ~ Step up any workout by doing supersets where two exercises are done back to back with little or no rest between them.

drop set ~ The first time Brandon said drop set I was like what? This grueling strength training technique is where weight is reduced mid-set, and the exercise continued until exhaustion. 

rest ~ The time between sets where you take a break. In my case, the time when Brandon and I bullshit about just about anything related to my training.

failure ~ In the gym failure is not a negative thing. When weight training to failure, the movement is done until exhaustion.

form ~ Exactly as it sounds, form is the particular way you do a the movement of an exercise. It is important to get the form right before you add weight to any exercise. Lifting more weight won't make a difference if you don't have the right form. It took me 3 months to get the form right for a barbell squat.

spot ~ If someone spots you it means they stand by as you lift weights in case you need help. Part of the role of a trainer is to spot the client when necessary.

shred ~ At the gym, to shred is to do exercises that help you burn fat and make your muscles appear more defined.

HIIT ~ High Intensity Interval Training... a cardio workout that uses intervals of high intensity and steady state activity to maximize fat burning and boost your metabolism. Brandon likes to have me do HIIT on the speed bike with intervals of 15/45 secs or 30/30 secs for 10 minutes. The intensity of the workout leaves you feeling like you were on the treadmill for 45 minutes.

split ~ The way in which your trainer divides up muscle groups into different training days. The more training days in the week, the more a training session can focus on specific muscles.

grind ~ In the gym grinding is a long,  physically draining workout.

lats ~ Short for the latissimus dorsi, are the large muscles of the back. 

bis ~ Short for biceps, the large muscles of the front of the upper arm.

tris ~ Short for triceps, the large muscle of the back of the upper arm

quads ~ Short for quadriceps, the large muscle group of the thighs

hammies ~ Short for hamstrings, the muscle group that runs down the back of your leg from your thigh to your knee.

glutes ~ Short for gluteus, the muscle group of the buttocks. 

muscle memory ~ The ability to repeat a particular workout movement without conscious thought, a result of frequent repetition of that movement.

chins and dips (or as Brandon calls them chips and dip) ~ But these are no snack. Done on an assisted machine these two movements work multiple muscle groups. While chins will work the biceps and back, dips will work the chest, triceps and shoulders.

Equipment:

barbell ~ The bar made for lifting weights that are added to it. A standard barbell weighs 45 lbs.

kettlebells ~ A ball-shaped weight with a handle on it. I often use them during a leg day workout while doing lunges.

dumbbells ~ A small bar with weights (smaller version of the barbell) on each end used in pairs or singly in weight training.

EZ bar ~ A bar that is a variation on the barbell. The bar is bent to make it easier for arm exercises like bicep curls.

bench ~ Literally just that. A bench, incline or lay down, to sit on/lay on for lifting weights.

plates ~ The metal weights various size/lbs designed to be stacked on a barbell. Heavy lifters add weight in multiples of 45 lb plates.

barbell clamps ~ Also known as collars, the clamp is placed on barbells to keep the plate(s) from being too loose and possibly falling off the bar while in use.

cables ~ The cables are a piece of gym equipment with various sets of stacked weights attached to a cable and pulley and uses various handles that work different muscle groups depending on what you are working. The cables at Muscle Inc have 5 different stations.

smith machine ~ The smith machine is a weight machine that includes a barbell set in a steel frame that allows vertical movement of the barbell. Plates can be added to the barbell to add weight. When training Brandon had me use the smith machine to learn my squat form before going to the regular barbell.

Nutrition:
clean eating ~ Eating clean involves avoiding packaged and processed foods and eating foods as close to their natural state as possible. It involves choosing whole foods, avoiding processed foods, and creating a healthy, conscientious approach to what foods you eat. To eat clean is to remove unnecessary fats, sugars, and carbs from your diet. It's about making better, more nutritious choices for your body with healthy fats, protein and carbs.

prepping/food prep ~ The weekly preparation of meals for a given number of days. I usually do food prep on Sundays for my work week breakfast & lunch. Post workout and dinner meals I prepare fresh.

macros ~ Short for macronutrient, a macro is the nutritional parts of a diet that are necessary in large quantities; protein, carbs, & fat. On the flip side a micronutrient or micros are the nutritional parts of the diet required in small quantities; vitamins and minerals.

carb cycling ~  A nutritional strategy that involves 'cycling' carbs through your meal plan to help boost fat loss and maintain metabolism.

Goals:
gains ~ Gains refers to any progress you have made in your training. (what you have gained)

cutting ~ Cutting refers to losing fat while gaining muscle. If someone looks cut they look lean and muscular.

bulking up ~ Bulking up refers to building up your muscle. When bulking up the builder will make changes to his/her diet to increase their calorie intake.

ripped/jacked/shredded ~ Ripped, jacked and shredded can all be used when describing someone with great muscle definition.

swole ~ If someone is swole they are very muscular and have great muscle definition.

beast mode ~ Beast mode is performing a difficult task with beast-like strength, skill or determination.

PB/PR ~ Personal Best and Personal Record

Expressions:
pumped ~ being pumped at the gym has the same meaning as in other contexts; filled with energetic excitement and enthusiasm.

shaboooom ~ expression of approval or affirmation, like saying 'there ya go!' Brandon says this all the time!

work in ~ expression meaning to allow someone else to use the machine you are on during your rest period.

     I'm sure Brandon and the other trainers at Muscle Inc. could add more to this list but that is what I have learned so far in my time at the gym.