The Biomatrix Bodybuilding Index

The BioMatrix.NET Index

A continually growing self-development and training glossary of terms for bodybuilders, martial artists, transhumanists, psychologists, entrepreneurs, athletes and the rest. Everything you need to know to transform and upgrade yourself. At the moment it's far from comprehensive but give it time. This thing will be a beast! Send suggestions to the editor.

[a] [b] [c] [d] [e] [f] [g] [h] [i] [j] [k] [l] [m] [n] [o] [p] [q] [r] [s] [t] [u] [v] [w] [x] [y] [z]

5-HTP – Once consumed, 5-HTP (AKA 5 Hydroxytryptophan) is converted in serotonin and supposedly helps suppress your appetite. This may work fine, but shouldn’t be a concern for bodybuilders who need to eat massive amounts of protein even when ‘cutting’.

6-OXO – 6 OXO, also known as 4-Androstene-3,6,17-trione explaining why it’s usually abbreviated, is an important ingredient in most testosterone boosting products as it increases the testosterone to oestrogen ratio.

A

Abdominals - Also abs. The sheet of muscle across the stomach that appears as segments. Used for sit ups and similar movements. See Get Abs Like Brad Pitt.

Abductors – The opposite of the adductors. Think about it…

Actin - One of the two main proteins that make up the muscle fibres (the other being Actin) and react against each other to contract the sarcomeres. See The Science of Bodybuilding.

Adductors – For moving the hips outward, located on the inside of the leg.

Adderall - A nootropic drug that improved concentration. Used to treat ADHD.

Adrenaline - Adrenaline is a chemical that is released in the 'fight or flight' response in response to stressors or fear. This can increase our physical performance to enable us to escape from difficult situations etc. In some modern situations however it can be a negative effect, and over an extended period of time this can tax the immune system.

Aerobic Exercise - Is any exercise that requires your muscles to draw energy from the blood. See The Science of Bodybuilding.

Aiki - A state of being constant awareness that Aikido Ka train for.

Aikido - A martial art that incorporates both throws and locks as well as punches and kicks. It also involves a lot of 'Qi' cultivation, and some weapon work. Aikidoka attempt to reach a state in which they are always completely aware of their surroundings and ready for attach.

Ambidexterity - The ability to write with both hands equally as well as to do other things equally in both hands such as fighting, or in both feet, such as kicking. Can be trained.

Amino Acids – Amino acids are what make up protein, the ‘building blocks of life’. When your body makes repairs using protein from protein shakes or natural sources it utilises specific amino acids and if these aren’t available in your blood stream when it comes to use them the body won’t be able to perform that function. The bad news is that supplying the body with them later on isn’t enough – they need to be available at all times. There are 22 amino acids that are necessary for bodybuilding and they are as follows: alanine, arginine, asparagine, aspartic acid, cysteine, cystine, glutamic acis, glutamine, histidine, isoleucine, leucine, lysine, methionine, ornithine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine and valine (cool names huh?). Some older sources will tell you that there only 20, while others will claim there are many more. For bodybuilders however, these 22 are the essential amino acids that you should ensure to include in your diet or through supplementation. You should already be getting all your amino acids from your diet which should be high in protein already. The difficult part however is that no single source of protein other than eggs contains all 22 – even protein shakes. This means that in order to get all the necessary amino acids you need to eat more than one protein source at every sitting, or alternatively, supplement the source with amino acids. This can be particularly useful for vegetarians, especially vegans, as they have fewer sources of protein to choose from with those plant sources that do exist having fewer amino acids and a lower absorption rate.

Aminoglutethimide - An anabolic steroid that inhibits the conversion of androgens to estrogens via the aromatase enzymatic pathway (?). And apparently is 'anti-catabolic'.

Anaerobic Exercise - Opposite of the above. Does not use oxygen.

Anabolic Steroids - Drugs that act as synthetic testosterone. Sometimes used by bodybuilders to illegally increase muscle size.

Anabolism - The metabolic function of repairing and building muscle and other tissue. The opposite of 'Catabolic' which burns fat and muscle to generate energy. See The Science of Bodybuilding.

Arm Bar - An effective and commonly used lock where you twist the opponent's arm then push down on the back of their elbow.

Anti-Oxidant - Antioxidants destroy 'free radicals' in the body, and this then means that they protect the cells against damage and potentially mutation. They enhance the immune system then, but also help to slow down the visible effects of ageing and prevent cancer.

Aiki - A state of complete awareness sort after in 'Aikido'.

Aikido - A martial art that combines elements of locks, holds, strikes and weapon work (such as Jujitsu) with internal elements involving Chi cultivation and pushing hands etc.

Around the Worlds - In an around the world you transition from the dumbbell press, to the fly, to the pull over to work loads of your upper body.

Au Batido - A quick one handed handstand.

Augmented Reality - Augmented reality is any application that uses a combination of real world input with digital data overlayed. The most obvious example is a camera that gives you information about the items you point it at. This kind of technology is possible with many smart phones and portable computing devices.

Autistic Savant - An autistic savant is someone who has autism (normally low functioning) yet has one amazing skill such as the ability to reproduce incredible works of art from memory, or to do maths to an incredibly high degree. Interestingly turning off the language centres in the brain with electrical stimulation seems to induce savantism - interesting because it is the language an social areas of autistic patients whicha are impared.

ATP - Adenosine Triphosphate: an adenine nucleotide that's bound to three phosphates. The main source of energy for muscles. See The Science of Bodybuilding.

B

Backflip - A simple gymnastic move where the practitioner jumps, tucks up, and spins 360 degrees backwards in the air before landing back on their feet.

Back Handspring - A backflip in which you land on your hands on the way back over.

Barbell - A bar bell is the long bar that holds weights used for exercises such as the deadlift and bench press.

Barbell Curls - Like it sounds – simply doing two simultaneous bicep curls by holding a barbell instead of two dumbbells.

Beans - Protein: Around 15 grams per 170 Protein Absorbed: 46% The low absorption rate of beans demonstrates the problems with plant sources of protein (vegetarians take note). However they are about the best of the bunch and also quick and tasty. Beans on toast or a baked potato are a quick and mostly healthy snack.

Belle, David - One of the two inventors, along with Sebastian Foucaine, of Parkour.

Bench Press - One of the most important moves for bodybuilders and powerlifters. You lie on a bench and press a barbell up from a rack. See Improve Your Bench.

Berroca - A great brand of effervecent multivitamin.

Beta Blockers - Beta blockers counter the effects of adrenaline and thus they are very useful for treating anxiety and increasing concentration. However they also have a number of side effects and are not wholly recommended.

Biceps - The inside arm muscle used for curling. See Joing the Arms Race.

Bicep Curls - Again, an exercise that everyone knows well that has a whole range of variations. This exercise is primarily designed to target the biceps and simply involves holding a dumbbell in one hand and ‘curling’ it up to your upper arm by bending at the elbow.

Bi-lateral movements - Symmetrical movements using both arms. For example chest press.

Bio Feedback - Biofeedback is the process of getting data about your body for the purpose of being able to train yourself. For example in bodybuilding, biofeedback might be muscle measurements or the number of calories burned. This then enables you to learn what training works and what doesn't and to more precisely control your results. This can also be useful in psychology - for instance you might use a heart rate monitor in order to control your stress levels etc.

Biotin – Biotin plays a key role in the utilisation of amino acids and also energy production. It’s a popular supplement for bodybuilders as it is blocked by a substance known as Avidin which can be found in raw egg whites. This means that some bodybuilders develop a biotin deficiency which can be combated with supplementation.

Bodybuilding - Bodybuilding is the act of building your muscles and thus shaping your body to your will.

Boron – Boron has been reputed by some supplement companies to raise testosterone levels though there is little evidence to support this theory. It is probably best for now then to wait until more evidence exists before parting with your hard earned (or otherwise) cash.

Boxing - A Western combat sport that involves the use of only the hands for punchign and blocking.

Brain Plasticity - Brain plasticity describes the ability of the brain to change shape - for specific areas to grow or shrink - in response to your behaviour and training. This suggests that perhaps the brain could be trained to the same degree as the skeletal muscle for a range of specific tasks.

Brown, Derren - An illusionist and a psychologist who has demonstrated many amazing abilities using 'tricks of the mind'. Some of these he teaches in his book of the same name.

Burns - Burns are an amazing and insidious creation that involve completely finishing yourself with a drop set or forced reps, only to then just ‘bounce’ the weight as far as you can at the beginning of the movement until you literally can’t move your arm. This is an excellent way to feel the burn… which might have something to do with the name.

C

Caffeine – Caffeine is a stimulant that tricks the brain into feeling more awake. It is used by many people for many things, most usually as a pick-me-up for desk-jockeys first thing in the morning. However it also has many other benefits such as improved memory and concentration. More importantly for bodybuilders is the prospect of fat loss and increased energy and it can be found in many products that aim to do just that. Infact it’s the key ingredient in most energy supplements and is found in everything from Red Bull and Relentless to the more training-focussed names such as Ener-G Shot. Taking caffeine tablets however is ill-advised before a workout as it can put a strain on your heart and/or give you headaches. It can also badly interfere with your body clock and when I was on them I had such trouble sleeping that I became dependent on them during the day to stay awake. Caffeine is a useful drug then, but works best in tea, coffee or soft drinks where it belongs.

Caffeine Tablets - Caffeine has many bonuses including fat burning properties and some bodybuilders use it for energy too. A tablet from someone such as Prolab will contain the same amount of caffeine as a cup of coffee but will hit you harder due to the pill form and can be taken in multiples. I myself found this to be a very unpleasant experience and found that I could literally feel my heart pounding in my chest during workouts. I also had disturbed sleep and ended up ruining my body clock to such an extent that I was almost becoming dependent on the tablets. I also experienced mild headaches – and that’s as someone who drinks tonnes of tea and coffee in any given day. A natural alternative that I use today is Guarana which is like an ‘all day’ caffeine high you take three times a day also in tablet form. It too is supposedly good for energy and fat burning but seems to have fewer unpleasant side effects.

Calorie Restriction - Calorie restriction is a technique used by life extension enthusiasts that can theoretically increase a person's lifespan. By halving the caloric intake of mice it has been possible to increase their lifespans up to at least 30%. However there is no guarantee that this will work for humans in the same way, and many practitioners suffer from malnutrition.

Capoeira - Capoeira is a Brazillian martial art that was invented during a time when martial arts were banned in Brazil. As such Capoeira was designed in order to be disguised as dance and very much resembles odern breakdancing. Thus it involves lots of sweeping kicks and flips which aim to generate momentum to put power into the strikes and to distract and confuse the opponents.

Carbohydrates - The main source of energy for the body. Comes in two types - simple and complex, with the latter being preferable. Book sources include bananas, bread and pasta. See Superfoods for Bodybuilding.

Carnitine – An amino acid (as listed above) that promotes fat burning. However as well as burning other fats it also burns off triglycerides – an essential fatty acid (a ‘good’ fat). It also gives a mild energy boost.

Calf Raises - Here you stand with the balls of your feet on a raised platform then use that to allow your heels to drop bellow them. From here raise yourself onto your tip toes. For a more difficult variation use just one foot.

Calcium – Calcium is the body’s most abundant mineral and for good reason. Firstly, as mentioned before it is used alongside phosphagen making it crucial for energy. Secondly, it is the mineral most involved in muscle contraction. Thirdly it is structurally important for bone and connective tissue – particularly crucial if you regularly put large amounts of stress on your body. Monitoring calcium intake is important for bodybuilders who may avoid dairy products for their fat content. Additionally it is even more important for female bodybuilders as oestrogen can lead to decreased calcium absorption.

Calves - The back bulge on the bottom of the leg above the ancle.

Catabolism - The breaking down of proteins and carbohydrates to provide energy. See The Science of Bodybuilding.

Chan, Jackie - An action hero, martial artist (and singer) and also arguably the progenitor of Parkour. Known for performing his own stunts and for incredible agility.

Cheats/forced reps - Basically, a cheat or a forced rep is anything where you lose form to be able to go beyond your maximum capability; in other words you’ve done as many curls as you can in one set, so you decide to swing your arm to do three more, get a friend to help you lift it, or use your other arm to help yourself. Now many people who don’t really know a lot about bodybuilding but would like to think that they do will tell you absolutely not to cheat by swinging your arms. In a way they’re right, but there’s an important distinction to make. That is – don’t cheat at the start of a workout, but once you’ve done as much as you can do in good form then cheat as much as you like. This might not seem as though it makes sense but think about it – you’ve used up the power in that muscle necessary to do the movement for the time being, now what you’re doing is helping it to use up even more – cheating more and more until you’ve use up all the power in that muscle and you’re just a flailing wreck. In other words, cheating might be less efficient, but it’s better than stopping – and frankly if you’re maintaining perfect form throughout then you really need to use a heavier weight.

Chest Press - A compound movement that involves lying on a bench (hence the 'bench') and pressing upwards with a barbell (hence the 'press'). Works primarily the pecs but also the lats, deltoids and triceps. See Improve Your Bench.

Chi - Also 'Qi' or 'Ki'. Chi is the Chinese 'universal life force' which some people believe is crucial to health and vitality. In Shaolin Kung Fu it can be used by practitioners for a range of impressive skills such as hardening parts of the body to receive blows from weapons. At the present time there is no scientific evidence for the existence of Chi.

Chicken - Protein: 40 grams per 227. Protein Absorbed: 68% Chicken is great for its versatility and is the best of the animal meats in terms of its biological value. For this reason it is the meal of choice for many a bodybuilder and should be what you look for on the menu when eating out. You can even make a takeaway healthier by having a chicken burger, they’re generally better quality meat too and less processed.

Chitosan – Chitosan is alleged to block fat and studies have demonstrated its ability to to block fat absorption in the stomach. However it may also block the absorption of other vital nutrients and personally I advise against using any supplement to lose fat; just limit your diet and do lots of CV.

Chromium – Chromium is a popular and effective fat burner, the most effective type being ‘chromium picolate’. It’s used in many successful fat burning products, but again you should steer clear of these unless you’ve exhausted all other avenues.

Chrysin – Chrysin is a plant extract that prevents the conversion of testosterone into oestrogen. Testosterone obviously has many advantages for bodybuilders including enhanced muscle building, more energy and greater drive (and a better sex life). It is therefore common for bodybuilders to try and increase the amount of protein in their system. Chrysin won’t have much affect on its own, but can’t hurt as an addition to other testosterone boosters such as tribulus terrestris.

Chromium – The trace element that is chromium has many important functions – it is related to our glucose tolerance factor and helps insulin bind to its receptors. This means insulin is more efficient at transporting glucose, amino acids and fatty acids to cells making chromium important for anabolism. For this reason it is a highly popular supplement for bodybuilders.

Chunking - Chunking is a technique used to overcome the limits of our short term memory by condensing information. For example if you remember 'sixty six' that is one 'bit' of information, wheras 'six six' is two. This is very worthwhile when you consider that we only have 5-9 bits maximum.

Clenbuterol - Another drug used by some bodybuilders to decrease bodyfat. A 'selective beta-2-agonist'. Now you know.

Cognitive Behavioural Therapy - Cognitive behavioural therapy, or 'CBT' is a school of psychology that looks at the content of our thoughts and how these can be either beneficial or detrimental to our success/mental health. By listening to your thoughts using 'mindfulness' you can then identify negative thought patterns and replace them with positive ones. For example someone afraid of public speaking might find themselves thinking 'what if I stutter?' or 'I always fluff my lines'. They would then replace these with thoughts like 'I can just make a joke of it if something goes wrong'.

Consciousness Uploading - The concept that one day we might be able to upload our consciousness onto a machine. This would then allow us to programme our own brains and to make use of the connectivity and upgradeable processing power of a computer. It would also allow you to theoretically live forever.

Cobalamin (Vitamin B12) – Vitamin B12 has many benefits but for bodybuilders in particular they help with the metabolism, carb burning and the maintenance of the tissue of the nervous system. The nervous system is the spinal chord and nerves carrying signals around the body from the brain, crucial obviously in the control of muscles. It’s only available from foods of animal origin making B12 shots popular for many athletes and particularly vegetarian athletes.

Copper – Copper is a trace mineral that is proving more vital to bodybuilding than previously realised. It’s involved in the transport of oxygen as well as the production of noreadraneline, but is also important for increasing bloodflow during exercise. This means a bigger pump during workouts and more oxygen and nutrients being transported to them when they’re needed most.

Collumbu, Marco - Two time Mr Olympia and Arnie's best mate. One time believed to be the strongest man alive. Recogniseable by his short stature.

Colostrum – Colostrum aims to raise IGF-1 levels (Insulin-like Growth Factor) and is found in mother’s breast milk.

Concentric movements - Come in towards the body, e.g. curls.

Coleman, Ronnie - A superstar of bodybuilding and 9 time Mr Olympia.

Creatine Creatine is an entirely different kettle of fish that aims to provide your muscles with extra energy for the gym or other sports. It is used by many athletes and is another supplement that has a large following. If you only get two supplements, this should be the other one in your stack. We examined the role of creatine in supplying the muscles with energy earlier (they convert used ADP or AMP back into ATP thus providing more explosive power). The role of creatine as a supplement then should be fairly self explanatory and the hope that is in taking it as a supplement, we cause our muscles to store more and have more readily available energy. An added bonus is that through this and the side effect of water retention, it can also add an extra half and inch to our biceps with no real work. I almost find it worthwhile for this alone (though as we discussed earlier, added water retention can be bad for definition). Studies on the energy-enhancing effects of creatine have mixed results and the long term side effects have not yet been tested. Additionally, taking creatine has been known to cause cramps for some (counter this with potassium from bananas) and is highly variable in its effectiveness from individual to individual. However, the fact that Olympic athletes regularly use it and that so many bodybuilders swear by it, suggests that there is at least some truth to the claims that it can enhance performance in the gym and on the track. Creatine isn’t tasty and you need to take a fair bit of it, but it does seem to work from my own trials and it’s fairly inexpensive at $20-40 or £10-£30 for more than a month’s supply. It’s definitely on ‘the recommended-to-try’ list. Read A Review.

Crowdsourcing - The idea of using a crowd of people to generate ideas - the theory being that this would result in a greater reflection of the view of 'makind' and so hopefully greater creativity and itnelligence. Used in market research.

Cuttler, Jay - The current Mr Olympia. A really big mofo.

D

Dan Tien - The Chinese center of Chi, which just so happens to be the center of gravity - right at the top-center of the rib cage.

Dandelion – Dandelion is a diuretic that can be used by bodybuilders pre-competition to dehydrate themselves (and so achieve a more ripped physique) and is found in products such as ‘Taraxatone’. Such practice is not recommended however, simply halving your water intake 24 hours before a competition should be sufficient.

Deadlift – The Deadlift is perhaps the most difficult of the big three compound movements and places the most stress on your back. For this reason it is often ignored by gym goers, but this is a great shame as it can be a highly effective movement that works almost the entire body and many muscles that rarely get a look in. Literally you’ll ache in places you never knew you had, specifically in the the erector spinae, the gluteus maximus, adductor magnus, hamstrings, quadriceps, and the soleus. To perform the deadlift, stand with a barbell resting on the floor just in front of your feet so the bar is just over your toes. Have your feet shoulder width apart then squat down to grab it off the floor, now grasp the bar with each hand; either with your palms both facing in or one facing in and one facing out. This is just a matter of preference with the latter offering more security at the expense of feeling a bit awkward. Now you need to stand up keeping your arms straight and bringing the barbell up directly infront of you. Be careful not to bend your spine or to hit your knees on the way up. Hold for two seconds, then place it back down in the same way.

Deep Brain Stimulation - The act of stimulating specific brain cells with electrodes to get specific results.

Deltoids - The shoulder muscles.

DHEA - DHEA (Dehydroepiandrosterone) is a testosterone booster found in many products that works best when stacked with Tongkat Ali and/or tribulus terrestris.

Diphosphate - An adenine nucleotide that's bound to only two phosphates.

Dromostanolone - An anabolic/androgenic steroid injected for muscle gain.

Dopamine - Dopamine is a chemical 'neurotransmitter' found in the brain. It's purpose is to fascilitate the communication of neurons between synapses. Thus it helps with focus, memory and wakefulness. At the same time it is also a chiecmial that is linked to reward and is released into the brain when we eat, sleep and have sex. To increase dopamine then may be to increase drive and determination, as well as happiness and sense of gratification. Finally dopamine is crucial for motor movements - a lack of dopamine results in paralysis, while too much results in jittery movements and twitching. There are many ways to increase dopamine, including eating ripe bananas where the brown patches are high in dopamine.

Drop set - A drop set is much like a cheat or forced rep, but rather than losing technique you lose weight. For example then you might do twelve curls with a 20k, then eight with a 15k then five with a 10k and then five more with a 5k. Normally five kilograms wouldn’t offer up any challenge at all, but after using up so much of your muscle strength on the 20, 15 and 10 that 5 will suddenly be all you can manage and at that point you will have used your muscle to its maximum again.

Dumbbell Flies - Lie on the floor, or better a bench, and hold both dumbbells out over your chest. Now allow your arms to fall back while keeping elbows straight so that you end up in the crucifix position without letting the weights touch the floor. Now raise them back into the middle. This is great for training the edges of the pectorals.

Dumbbell Press - This is essentially a bench press but with dumbbells, it can be done on the floor or bench again and will target the pecs.

Dumbbell Rows - Start in the same position as you would for the kick backs while bent over (have one hand and knee on the bench and the other had holding the dumbbell), but then pull the dumbbell directly up towards the arm holding it. This works primarily the lats.

Dumbbell Runners - When performing runners you essentially stand as though your running holding a dumbbell in each hand then slowly go through the motions as though you were running, extending one arm in front of you and the other behind you before swapping. This works both the biceps and triceps at the same time.

E

Eccentric movements - Movements where the limb moves away from the body. E.g. tricep push downs.

Eco Location - The ability of some blind individuals to navigate using clicking sounds for a form of sonar - the result of much training and brain plasticity.

Eggs - Protein: 13 grams per 100 Protein Absorbed: 90% Eggs are the quintessential natural protein source for bodybuilders and contain all the 22 necessary amino acids. They’re also incredibly versatile, though there is a large amount of controversy surrounding how to eat them for best.

Many bodybuilders point out that raw eggs retain more of their protein than do cooked eggs and this is certainly true. An even more hardcore approach is to remove the yolk which eradicates the fat and to actually consume the egg shell (which is allegedly also high in protein). Not a tasty snack however and as we discussed earlier removing the yolk is actually counter productive. Others however are concerned about the potential for salmonella poisoning and find the taste unpleasant. They prefer to soft boil their eggs and eat them that way. What you do here is entirely up to you but let me state here that the risk of salmonella is largely exaggerated. Firstly, the chances of an egg containing salmonella are incredibly low at 0.0003% (2.3 million eggs in every 69 billion produced each year). Of these 0.0003%, most are from battery hens and hardly any are those marked as having been tested for salmonella. Then, even if you do contract salmonella, chances are it’ll be treatable with probiotics and won’t be life threatening. In other words, to die from a bad egg is incredibly unlikely, especially if you eat good quality eggs. Personally I swallow mine raw in a mug; white and yolk and often with a pinch of pepper. It’s cheap, it’s quick I don’t dislike the flavour. You should do whatever you feel comfortable with.

Elo - Both the name of my favourite band and of my amazing poodle. The best dog a man could ask for. Not a coincidence.

Essential fatty acids (EFAs) – Essential fatty acids play many roles in our body, improving our hair and skin, healing wounds, and even helping our bodies to absorb protein, hence their ‘essential’ status. Many bodybuilders trying to limit their fat intake may inadvertently end up with a deficiency of their fatty acids and so supplementing with the essentials can be a good idea. The main two you need are linoleic and linolenic acid (omega-6 and 3) which can also be found in oily fishes such as tuna.

Energy Drinks - The bodybuilding supplements market is literally swamped by energy drinks and shots, each claiming to help fuel your workout and fight dehydration. Generally though from my experience I advise against them as they tend to make you feel a bit nauseous which actually hampers a good workout. To make matters worse I’ve never found any of them to be particularly effective in improving energy either. Some involve downing whole glasses of strange fizzy powder mixed with juice and rarely do they taste nice. Something like PowerAde isn’t a bad idea but anything else is excessive. Good sleep, good music and a good pre-workout snack of carbs are what I advise. If you do use an energy drink, use one that says 'isotonic' which means it has the same balance of water, sugar and salt as that found in nature.

Ephedrine - A stimulant used to decrease body fat. Also an anti-depresant. Leads to happy drug induced bodybuilding.

Exocortex - An exocortex is any outisde device or programme that aims to improve your cognitive function. The internet could be thought of as an exocortex.

F

Facial feedback - Facial feedback is the theory that demonstrated that changing your facial expressions can change your mood. Smiling then instantly makes you happier and more optimistic.

Fat burners - Pills that increase your metabolism to speed up fat loss. Not recommended - just use caffeine.

Forced reps - Reps where you have to cheat or have a spotter help in order to get through. The idea being that it's better than nothing. See Intensity Techniques.

Forearm flexors - Forearm muscles.

Formyldienolone - Injectable anabolic steroid used for 'site location' due to its ability to increase muscle in a specific area. Users become 'formy-dable', eh? eh?

Foucaine, Sebastian - Credited as the main brain behind Parkour along with David Belle.

Free Running - Used by many as a synonym for parkour when actually the two are slightly different with free running incorporated XMA and 'tricking' while parkour does not.

Free weights - The opposite of resistance machines. It's just you are the iron and brings more supporting muscles into a play due to the less rigid structure. Real men use free weights.

G

GABA - AKA gamma aminobutryic acid and recently made illegal in the UK, GABA aims to improve your natural production of growth hormone. This is highly important for muscle growth and healing wounds and is achieved by tampering with pituitary gland and serotonin which also causes you to fall into a deep and heavy sleep that is also beneficial for bodybuilders for obvious reasons. The interesting thing is that you can actually ‘feel’ this process as it happens in the form of a mild tingling and loosening of the muscles for around half an hour. It is also used as an anti-depressant and as a sleeping aid. I don’t really like the idea of messing with chemicals in your brain and I also found that the sleepiness carried across into the next day making it difficult to train. The weird thing is it isn’t even that good at getting you off to sleep and the spaced out feeling which makes it great as an antidepressant is also distracting and unsettling. So avoid. And no, if you’re over 25 and your growth plates have closed it won’t help you to grow taller (even if they haven’t it probably won’t). It did cause in weird dreams though which were quite cool... Read Review.

Gene Doping - Gene doping is the genetic modifaction achieved through injections into the nucleus of the cell. Experiments on mice have been successful in gene doping in increasing life span, muscle mass and more - which of course has great implications for transhumanism.

Giant Set - In a giant set you make your whole workout into one set. That means throwing everything you’ve got at your muscles and simply varying or lowering the weight when you’re struggling. These shouldn’t be used to regularly but used occasionally to shock the muscles into growth and action.

Glutamine - Glutamine is the amino acid found most in muscle tissue. For bodybuilders then you can’t get enough of this stuff and it can’t hurt to supplement it. Still, you should find that a good protein shake contains it in large amounts anyway as do many food sources such as fish, egg, milk, pork, beef, chicken, yogurt , ricotta and cottage cheese, beans, spinach, parsley, cabbage and hemp seed. And even in nuts, vegetable juices and fermented foods. So there’s probably no need to supplement.

Gluteus Maximus – Gluteus Maximus is the technical term for your behind. Strong glutes = buns of steel.

Glycogen Lactic Acid System - The process by which the body gets energy from glycogen to fuel the muscles. See The Science of Bodybuilding.

Growth Hormone - Growth hormone (not to be confused with the supplement HGH), is a chemical in the body that triggers the body to make repairs and build tissue. Thus, higher amounts of growth hormone result in the healing of wars, the building of muscles and growth in children before the growth plates closed. It can also help to prevent ageing. In order to increase growth hormone production in your body there are many things you can do including taking hot showers, doing squats and sprinting.

Guarana – Guarana is the natural alternative to caffeine that gives a slower-starting but longer lasting high. It’s found in most energy supplements (best when combined with Ma Huang) and is also used in many weight loss products.

H

Hammer Curls - For hammer curls you essentially perform the bicep curl movement but with your palms facing inwards towards each other.

Hamstrings - The 'biceps' of the leg. See Hail to the King.

Hemoglobin - The carrier of oxygen in the blood. See The Science of Bodybuilding.

HGH - Human Growth Hormone, responsible for recovery in the human body. Produced while asleep. Can be taken as pills/injections to enhance muscle growth illegally. Certain supplements also increase the body's natural production (such as GABA) though these are also banned in the UK.

Hypertonic - A hypertonic sports drink has more sugar and salt than the human body.

Hypertrophy - The technical term for your muscles getting bigger. See The Science of Bodybuilding.

Hypotonic - The oposite of hypertonic. Yes I'm too lazy to write what's right above this line out again - but then at this point I could have explained it...

N

Negatives - A technique for increasing intensity whereby you slowly lower the weight once it becomes to hard to lift using a spotter or cheat to raise it again. See Intensity Techniques.

Neuro Genesis - Neuro genesis is the birth of new cells in the brain that has been found to occur into adulthood.

Neuro-linguistic Programming - Neuro linguistic programming, or 'NLP', is a series of theories and techniques based on psychology. Here practitioners are thought how to look at the way their brain processes information, as well as the way other peoples' do. This then can be used to form a better raport with other people and is used in marketing often, as well as to improve your own framing of events.

Nicotine - The addictive substance found in cigarettes, but also a neurotransmitter that improve focus and memory.

Nitric Oxide – Nitric Oxide is a gas found in the human body that can vasodilatation – a process that causes the smooth muscle cells of blood vessels to dilate so allowing more blood flow. More blood flow means more blood (and so oxygen) where it’s needed. For bodybuilders this means blood rushing to the muscles when we use them, resulting in a far greater feeling of being ‘pumped’ (as well as a better looking pump). This is not only motivating in the gym, but the extra oxygen means you can survive aerobic activity for longer. Interestingly it also means a bigger erection as blood rushes here too… Finally, it leads to increased vascularity (bulging veins) which is desirable for bodybuilders.

Nootropics - A nootropic is any kind of brain boosting pill or medication. 'Smart drugs' in other words.

Nootropill - AKA Piracetam. Improves memory and mood.

O

Obliques - The muscles just bellow the ribs surrounding the abs. Crucial to a decent mid-section.

Omega 3 Fatty Acid - Omega 3 is an essential fatty acid which is a powerful antioxidant, very good for the skin and joints, and also great for cognitive performance.

One Legged Squat - As it sounds. Perform a squat but instead of using weights try doing it on just one leg.

Overtraining - A common problem for bodybuilders when they train more than they can handle without sufficient rest. Results in tiredness, a sickly feeling and inability to gym it up further. A hinderance to gains.

P

Parkour - Parkour, or free running, is a sport/discipline related to martial arts which focusses on using the urban environment in a new way to string together a series of athletic movements and tricks. This then gives you the freedom to move more freely and quickly across the environment and is also very visually enthralling.

Pecs - The chest muscles. They have your nipples on them. Yup, those are the ones. See Improve Your Bench.

Phosphates – Phosphates are used in many creatine products to make more available for converting into ATP (without which creatine is useless). It is used in the creatine from EAS and it won’t hurt to stack it alongside other creatines.

Phosphorus – Phosphorus is crucial for energy in our muscles and it is the breaking of bonds in ATP (andenosine triphosphate – made of three phosphates) that supplies us with our fuel. It works better in this capacity when combined with calcium. Supplementation has additionally been shown to decrease lactic acid during workouts.

Pilates - Pilates is a form of exercise that involves stretches and strengthening the core muscles.

Potassium – Potassium is an electrolyte found in muscle cells which works closely with sodium in the regulation of water levels in the body. It also plays a key part in facilitating ‘action potentials’ which are the signals used by nerves within the body – without which we’d have no muscle contractions. It’s also involved in glycogen storage providing the muscles with extra energy. A poor sodium / potassium balance can also lead to cramping.

Pregnenolone – Pregnenolone is another hormone used for elevating testosterone. However it also raises progesterone – a female hormone that’s involved in the catabolic process breaking down muscle. Best to avoid!

Protein Shake - Protein shakes, specifically the ones made from Whey Protein, are the most effective and reliable supplement for bodybuilders and if you only use one supplement it should be protein shake. Simply they act as a quick source of protein that should have between 20-30 grams of protein (depending on how much you spend), not too many carbs or too much fat, and a high absorption rate (90-100%). The bad news is that they’re quite expensive ranging from $20-$50 or £12-£50 for a month’s supply depending on the quality. Be aware though that you definitely get what you pay for with protein shakes and that the really cheap stuff is best avoided if possible. The good news however is that one or two scoops of protein powder mixed with milk is actually generally rather delicious, tasting something like a thick milkshake. Sometimes they can be hard to mix however so I advise getting a shaker to help with that. Alternatively you can also get protein bars, or ‘balls’, or as an additive to sprinkle on your cooking. Instone even have a protein ‘pudding’! While bars and puddings are tasty however, they’re also rather expensive for the single portion you get (a protein bar is around $5 or £2). They are handy however for if you’re travelling, though in this case a sachet of powder will do just as well. Good makes of protein powder include EAS, Maximuscle and Cytosport.

Psychological Warfare - Psychological Warfare is the art of getting inside the mind of an oponent/colleague/contempory/group, and then trying to manipulate their behaviour. Also called - excellently - Psywar.

Press ups - The official coolest move their is. You lie on the floor and push yourself up using just your arms with the only other part that touches the floor being the balls of your feet.

Pump - The feeling of blood rushing to the muscles during and after a workout that Arnie famously decribed as being 'as good as cumming'. It's not.

Phosphagen System - The system by which the muscles get energy from ATP and use Creatine phosphate to recycle ATP from ADP. See The Science of Bodybuilding.

Plyometric training - Explosive movements such as jumping or clapping press ups. Useful for developing speed/jumping height and popular among sprinters. Read Vertical Limit.

Positive Affirmations - Positive affirmations are a technique taught in CBT and other schools of psychology. Here, by repeating postive mantras you therefore make your thoughts more positive via 'habit' and this means that you become generally more positive and less anxious.

Power Positions - Power positions basically describe ending a set by holding the position halfway through the movement. For example then you’d do eight curls, then just pause with your arm half lifting the dumbbell (at the point where resistance is greatest) for the count of say five.

Protein - The dietary source of amino acids found in meats and some plant sources. The building blocks of muscle. See Superfoods for Bodybuilding.

Provigil - Provigil is a nootropic that impacts your working memory, making you better at maths and logic tasks where you need to 'carry' numbers and variables in your mind.

Pull Ups and Chin Ups - Pull ups and chin ups are the same but with the opposite grips but both are a great full body workout that train the abs, the biceps, the lats and the traps.

Pull Overs - For the pull over you start lying on the floor or bench with your arms holding dumbbells or a barbell over yourself, then drop the weight(s) behind your head by bending at the elbow and extend. Works the triceps mostly, but also the traps, pecs and lats.

Pushign Hands - A practice taught in many internal martial arts styles. Teaches the individual to move 'with' an oponents energy to redirect attacks with no impact and leave them off balance.

Pyramid set - In a pyramid set you first do a drop set, lowering the weight quickly so that you can do more reps, and then raise it again so that you end up doing just a few reps of the heavy weight you began on.

Pyruvate – Pyruvate is supplement that increases the ATP in your muscles (by enhancing the transport of glucose and protein into muscle cells) and is also used as a fat burner. Another one that’s recommended on top of creatine products. Also found in red apples…

Q

Qi - See 'Chi'.

Qi Gong - The Chinese practice of Chi cultivation. Used often alongside Tai Chi.

Quads - Quadriceps, on the front of the upper leg. Used in leg extensions and kicking. See Hail to the King.

R

Resistance Machines - Resistance machines target one or two major muscle groups and use a supported structure. An example is the chest press.

Resveratrol - Resveratrol is something of a miracle supplement found in red grapes (and so red wine). It is thought to improve the function of the mitochondria thus increasing the body's ability to make and utilise ATP for energy. This results in more useable energy, but at the same time as the mitochondria surround the cells, this means they also protect against free radicals, radiation and more and thereby increase lifespan and reduce instances of cancer and heart attack.

Riboflavin (vitamin B2) - Riboflavin is useful for glucose metabolism, the oxidisation of fatty acids and transporting hydrogen ions through the Krebs cycle aka the citric acid cycle is part of a metabolic pathway involved in the conversion of carbohydrates and fats into carbon dioxide and water to generate a form of usable energy. One study has demonstrated that females require higher than RDA levels of Riboflavin to return levels of Riboflavin in the blood to normal after exercise. Supplementation therefore might be even more beneficial for women. Another study by Haralambie showed that Riboflavin supplementation improved muscular hyperexcitability (AKA cramping).

Robbins, Tony - A prominent motivator and self development author.

S

Saw palmetto – Saw palmetto has been used as a supplement to encourage a healthy prostrate in men as well as an anti-oestrogenic, meaning it blocks oestrogen (the anti-testosterone) and may help improve the efficiency of testosterone products.

Sarcomeres - Tiny 'tubes' that make up the myofibrils that in turn make up the muscle fibres. See The Science of Bodybuilding.

Satelite cells - Stem cells that can be recruited for all manner of purposes. Used to repair the mircotears in muscle fibre.

Schwarzenegger, Arnold - The guy who brought bodybuilding into the public eye, an international action movie star and currently the Govenor of California. You may have heard of him...

Self Fulfilling Prophecy - A self fulfilling prophecy is when by believing something it becomes a reality. For example by thinking yourself to be successul, you might start acting more successful changing the way others perceive you and so the way they treat you. Eventually this would result in you becoming more successful.

Shrugs - Shrugs are as exciting as they sound. Here you simply hold a dumbbell in each hand then lift your shoulders in a ‘shrugging’ motion to very quickly start your traps burning.

Sissy Squats - Sissy squats are a great squat variation that can be practiced at home. Here you don’t use weights, but instead stand at an awkward angle – going up on your tip toes and leaning your body weight backwards while bending your knees as though doing the limbo. From here bend your knees as though you were squatting normally and continue. You may need to hold onto a bar to begin with for balance.

Site location - The underground practice of injecting oil and other substances directly into a muscle for immediate 'growth'. See The Science of Bodybuilding.

Sit ups - Here you lie on the floor then literally 'sit up' without the use of your arms or legs to train your abs.

Sleep - During sleep the body is in an 'anabolic' state, which is the opposite to the 'catabolic' state we are in when awake. This means rather than burning the body for energy to run it, it is making repairs using amino acids and growth hormone. Help it out by getting lots of sleep and eating lots of protein before hand. This may also be the time when memories are cemented in our brain.

Sodium – Sodium is an electrolyte that plays an important role in the regulation of bodily fluids. It determines how much water the body retains and so can make you appear bloated. For this reason, bodybuilders might drastically limit their sodium intake pre-contest. They should not limit it too greatly as doing so will actually cause a knee-jerk reaction meaning the body actually stores more water. It also plays an important role in impulse transmission and a slight ‘bloat’ on the muscles (which are mostly made up of the muscles) is no bad thing.

Short Term Memory - Or 'STM', this is the amount of information we can hold in our brain to work with (rather than the amount we can commit to memory). The maximum is thought to be 7 +/- 2 meaning it ranges from 5-9 depending on the individual. 'Chunking' can be used to recall more.

Shoulder Press - Hold the dumbbells over your shoulders then press them directly upwards to work the deltoids.

Static contraction - Pulling against an imoveable force to generate strength.

Steroids - Steroids are synthetic compounds meant to mimic the effects of chemical in our body. Many bodybuilders use anabolic steroids, which the Biomatrix down right doesn't recommend. Sorry!

Solar Plexus - The area to strike to instantly wind an oponent.

Squats - A compound movement that involves holding a barbell across your shoulders and sitting in an 'imaginary chair'. Many consider it the most useful move you can do. Shut up and squat! See Hail to the King.

Super Sets - Super sets are a very popular way to increase the intensity of a workout and to save time. Here rather than resting for a period between sets as you would normally, you instead do two exercises at once. For example you might alternate between bicep curls and tricep kick backs without stopping to recover (as theoretically the bicep will get its recovery during the kick backs). Other people use this differently however and opt to superset by training with two exercises that target the same muscle group, simply altering the position slightly to offer that tiny bit of respite.

T

Tai Chi - Tai Chi is an internal form of martial art that teaches practicioners very slow movements that are intended to improve health, and when performed more quickly also have martial application. These tend to focus on the flow of energy, and a lot of Tai Chi also revolves around the cultivation of 'Chi'.

Taikwondo - Taikwondo is a martial art that focusses on kicking.

Taurine – Taurine is the second most abundant amino acid found in muscle (after glutamine, see above) so it’s important to ensure you consume a good amount.

Testosterone - A hormone that's crucial for muscle building. Among other things.

Testosterone Boosters - Testosterone plays a large part in building and maintaining muscle and is largely responsible for the differences in men and women. It also gives men energy, ambition, confidence, a larger sex drive and even a more impressive erection meaning an increase in testosterone is understandably highly sought after for men in general and bodybuilders in particular. Unfortunately synthetic testosterone is also known as anabolic steroids (which we’ll deal with below) but there is supposedly another way. Rather than simply filling your body with fake testosterone, testosterone boosters aim to cause your body to produce more testosterone naturally and so achieve the same results in a cheaper, more natural and more legal manner. There are problems with this however, namely the fact that most healthy adults under the age of 60 are already producing their maximum testosterone meaning it’s not possible to boost it any further. Many claim then that the supplement is worthless. I tried testosterone tablets for around six months and found no difference in my training as expected. What I did find however was a noticeable difference in my mood, my sex drive and yes, my erection. This was surprising and suggests that my testosterone had been raised a little, even if I didn’t notice it in the gym. This probably benefited my muscles too though I imagine this benefit to be minimal. Still, the effect was noticeable and pleasant enough that I did recently add them to my stack once again so I suggest you give it a go and see what you think (though be aware if you have bad skin that testosterone can also exacerbate acne). Testosterone boosters generally cost between $20-$30 or £10-£20. I recommend the American Forza-T from Instone (the UK version had to have some of the best ingredients removed for legal reasons), or Alpha Male or Tribex from Biotest. Whichever you use though look for tribulus terrestris, ZMA and 6-OXO in the ingredients.

Thermogenics - Known for their fat burning properties these are stimulants that speed up the metabolism and thus speed up fat burning while boosting concentration. Not really recommended due to the severity of the effect, particularly as fat burners.

Tongkat Ali (AKA Long Jack) – Tongkat Ali is used to support the balance of male hormones (including everybody’s favourite, testosterone!). It is a botanical supplement from Southeast Asia and works well alongside other testosterone boosters such as…

Transhumanism - Transhumanism is a movement that deals with the use of technology in order to improve the human condition. This can be anything from increasing intelligence, to increasing muscle mass, to gaining entirely new abilities and can use such things as gene doping, drugs, gadgets or prosthesis. It is a highly controversial topic potentially with many psychological, political, economic and ethical implications. It is also difficult to define. Transhuman technologies are likely to play a large role in the next decade, and it is predicted that gene doping could be used as soon as the 2012 olympics.

Transhumanists - A transhumanist is someone who advocates the use of transhuman technologies, and who aims to use technology for self development.

Traps - Muscles of the upper back.

Tribulus Terrestris – Tribulus is one of the main ingredients in many testosterone boosters. Tribulus is a herbal supplement the active element of which is protodioscin, a cousin of DHEA.

Triceps - The muscle on the back of the arm, underneath the biceps. Has a horse-shoe shape. See Joing the Arms Race.

Tricep Dips - To perform tricep dips use a sofa or a bench and place your hands on it behind you with your feet touching the floor extended straight out in front of you. Now slowly dip yourself by bending your arms so that you buttocks almost touch the ground and repeat.

Tricep Kick Backs - Tricep kick backs work the triceps (as the name suggests) and are essentially the opposite of the bicep curl. Here you hold the dumbbell in one hand with it dangling loosely at your side then raise your upper arm and straighten the rest of your arm to ‘kick’ the dumbbell out behind you.

Trix/Tricking - Stylistic gymnastic flips and kicks involved in free running and XMA.

Tuna fish - Protein: 55 grams per 227 Protein Absorbed: 80% Tuna fish is personally my favourite source of protein for its taste, versatility and amount of available protein and lack of fat. Even better, not only is it good as a source of protein but it’s also high in antioxidants meaning you’ll live longer, oil for your joints and omega 3 fatty acid which is good for your brain and heart. Tuna will make you stronger, smarter and longer lasting!

U

Uki - Means 'block' in Japanese and used often in such martial arts.

Upward Rows - Here you hold a barbell in front of you with an overhand grip. Start with your arms extended, then raise the barbell upwards in front of you to work the lats, traps and deltoids.

V

Vanadium – Vanadium is a nonelectrolyte mineral which is also available in a salt form known as vanadyl sulphate. To recap on the importance of vanadyl; vanadyl is an insulin like supplement that makes muscles harder. This it does again through increasing glycogen storing in muscles so is recommended taken alongside creatine and/or nitric oxide (for the ultimate pump…) and may also be useful in combination with copper supplementation. It may also be useful for glycogen storage. It is the equivalent of iron for sea creatures and is responsible for the green blood of jellyfish – you learn something new everyday!

Vanadyl Sulphate – Vanadyl is an insulin like supplement that makes muscles harder. This it does again through increasing glycogen storing in muscles so is recommended taken alongside creatine and/or nitric oxide (for the ultimate pump…).

Villi - Tiny 'fingers' that line the stomach walls and absorb the vital nutrients. I say 'fingers' because I imagine that's what they look like. They probably don't. See The Science of Bodybuilding.

Visualisation - Visualisation is the use of visual imagination. This can be used to help you to visualise goals and ways to get there, or in sports training to improve technique. It is believed that during visualisation training you the same neurons fire that would fire during actual training, and that this can strengthen connections in the same way.

Vitamin A - Vitamin A not only helps with vision, but is also used in protein synthesis/anabolism and also the production of glycogen a key source of energy for the muscles. The average American has been shown to be low in vitamin A and strenuous activity (i.e. weight lifting) has been shown to disrupt the absorption of the vitamin, as has a low fat diet. Extra supplementation again can help limit this problem.

Vitamin B1 (Thiamine) – Thiamine is required for muscle growth. It’s also involved in haemoglobin – found in red blood cells – which transports oxygen through the body. This is important for athletes exerting themselves over sustained periods once the aerobic system kicks in. Thiamine has been demonstrated to improve athletic performance when supplemented and is also related to caloric use.

Vitamin B3 (Niacin) – Niacin is involved in a vast proportion of metabolic processes involved in energy production, which obviously comes in handy down the free weights room. Niacin can also come in the form of nicotine acid which causes vasolidation – thus helping bodybuilders get the appearance of bulging veins that can earn them extra points in competition. Large doses of nicotinic acid however can hamper the body’s ability to mobilise and burn fat so supplementation should be saved for pre competition.

Vitamin B6 (Pyridocine) – Vitmain B6, like Thiamine, has been shown to increase athletic performance and be more necessary the more exertion is involved. It’s used in muscle growth and carbohydrate metabolism and is another more popular supplement. It’s also important for being directly linked to protein intake – the more you eat the more need, so if you’re a bodybuilder you’ll need a hell of a lot.

Vitamin C (Ascorbic Acid) – Vitamin C protects against colds – making it valuable to bodybuilders who don’t want to be forced to take week long breaks. It’s also great for energy and blood levels of vitamin C have been shown to deplete during exercise through perspiration. Additionally it has also been shown to be another way to protect against free radicals and important in the formation of collagen which makes up the connective tissue joining muscles and bones (tendons etc). As though that wasn’t enough, vitamin C helps the absorption of iron, whichbinds oxygen to the haemoglobin in our blood. I also assists in the formation and release of testosterone and finally, is the most water soluble vitamin meaning it’s in higher demand for the bodies of bodybuilders whose muscles are composed largely of water. Vitamin C makes a great supplement then, particularly taken before or after a workout.

Vitamin E – Vitamin E is a powerful antioxidant, meaning it can protect the cell membrane and guard against free radicals, preventing the deterioration of cells from age or diseases such as cancer. The many catabolic and anabolic processes that take part in the human body and are crucial for bodybuilding are highly dependent on healthy cell membranes.

Vitamin D – Vitamin D is important for the absorption of calcium and phosphorous making it vital for bodybuilders. Calcium is used in muscle contraction and contractions cannot be sustained without a good supply of calcium. It’s also important in strengthening bones preventing injury and improving overall strength (ever seen unbreakable? You don’t want to be Samuel Jackson’s character…). Phosphorous meanwhile is important for quick powerful contractions and is the ‘P’ in ATP. As we’ve discussed elsewhere ATP is the universal fuel for all life and of particular importance for bodybuilders and other athletes. Vitamin D is found in dairy products and bodybuilders who keenly avoid fat may end up with a shortage.

VO2 Max - Your VO2 Max is your body's ability to extract oxygen from the air at a rapid rate. The higher your VO2 the less exhausted you would get running. You can increase this number by running in cold weather or in high altitudes.

W

Weight Gainer - Weight gainer is like the protein shake only it contains carbs too and is high in calories. This is intended for bodybuilders on their bulking phase or ectomorphs who are having trouble putting on weight. Generally you should stick to the protein shakes; if you want to eat calories just have cake!

Weight Training - The art of picking up heavy metal and then putting it back down over and over again. Loads of fun.

Weider, Joe - Of Weider publications. Well known entrepreneur and promoter of bodybuilding who made his money from muscle magazines and supplements.

Whey Protein - A popular source of protein used as the basis of many supplements which is a bi-product of pasturised milk. Read A Review.

Wrist Curls - To train the forearm flexors, here all you need to do is to hold a barbell with both hands using an over hand grip then raise and lower the wrist steadily.

X

XMA - XMA or Extreme Martial Arts, are martial arts that incorporate 'tricks', such as flips and flying kicks.

Y

Z

Zane, Frank - Former Mr Olympia during the golden age of bodybuilding, known for being highly detailed and symetrical.

Zinc – Zinc is important for growth and studies have demonstrated that high intensity exercise can lead to zinc loss. For this reason some athletes have low levels of zinc which is counterproductive for their gains. For this reason supplementation can be a wise move.

ZMA - Zinc monomethionine aspartate and magnesium aspartate, is another ingredient in many testosterone boosters.