the superficial (on top) head of the calf muscle which
together with the soleus (the other head of the calf muscle)
attaches to the heel through the achilles tendon and to
the femur just above the knee joint.
German volume training, GVT
a training technique in which ten sets of ten reps are
performed for each exercise. The same weight is used for
each set and rest periods between sets are kept to a minimum.
also known as dextrose , a simple sugar which is the main
form of carbohydrate transported through the bloodstream
to be used for fuel by cells.
the large muscles of the buttocks that extend the hips
exercises targeting the glutes include stiff-leg deadlifts,
deadlift, hyperextensions, good mornings and squats
Glycemic Index (GI) is a rating system for carbohydrates
that deals with how quickly the sugar enters the blood
stream and the extent of the insulin response following
that entry. GIs were initially established to help diabetics
regulate insulin levels following meals. Those carb sources
that have low GIs generally enter the blood stream slower
or cause a smaller insulin response. This can be beneficial
for those trying to lose fat as well as those who are
a type of starch synthesized from glucose for intracellular
storage. The primary glycogen stores are in the liver
and in the muscles; liver glycogen stores will be broken
down to glucose and released into the bloodstream when
blood sugar levels are low, whereas this does not happen
with muscle glycogen stores which will be used only to
provide fuel for the muscles themselves.
Note that way that glycogen is stored in the body requires
four grams of water to be stored for each gram of glycogen.
The combined weight and volume of muscle glycogen stores
accounts for a significant part of total muscular size.
The depletion of these glycogen stores (and the release
of the accompanying water) is what accounts for the rapid
weight loss experienced in the first few days of ketogenic
and other reduced-carbohydrate diets.
A lower back exercise that's performed by putting a barbell
across your shoulders as if you were doing a squat, but
instead of bending at the knees, keep your knees in a
slightly bent position throughout the movement and bend
only at the waist until your torso is close to horizontal,
then raise your torso back to the vertical position.
the metric unit of mass
28.35 grams = 1 ounce
453 grams = 1 pound
28.349 grams = 1 ounce
1,000 mcg = 1 mg
1,000,000 mcg = 1 gram
1,000 grams 1 kilogram
holding onto the bar (or other object); many exercises
can be performed with multiple grip styles and the type
of grip used will affect the amount of weight that can
be used, the safety of the movement, and the muscles targeted.
a style of grip most commonly used in the bench press
in which the thumb remains against the side of the palm
rather than wrapping around the bar.
if your palms are facing towards each other you are using
a neutral grip
look down at your hands; if your palms are facing away
from you, you are using a pronated grip
a reverse grip is one in which the wrists are rotated
in opposite directions (one pronated, the other supinated
). This is most commonly used for deadlifts because the
tendency of the bar to roll out of the hands is cancelled
out, allowing the lifter to hold more weight.
look down at your hands; if your palms are facing towards
you, you are using a supinated grip
compare grip, pronated
an herb containing significant amounts of caffeine