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Gym Dictionary: Ba - Bz

What are they talking about?

We’ve been assembling a list of gym terms, gym speak and other gym related words and expressions for a few years now. The list is far from complete but we add a few more things weekly. If there is a term, or miuscle or any other form of lingo that makes you feel awkward or confused, then this is a good place to look for what it actually means.

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Balance A term referring to an even relationship of body proportions in an individual's physique. Perfectly balanced physical proportions are a much sought after trait among competitive bodybuilders. Ballistic Stretch This involves dynamic muscle action where the muscles are stretched suddenly in a bouncing movement. For example, a ballistic stretch for the hamstrings might involve touching your toes repeatedly in rapid succession. The problem with this stretching technique is that rapid stretches invoke a powerful stretch receptor response that can result in injury. Further, after you do these exercises, the stretch receptors are overactive. This may lead to injury during an activity such as running or playing tennis. Bar The steel shaft that forms the basic part of a barbell or dumbbell. These bars are normally about one inch thick, and they are often encased in a revolving metal sleeve. Barbell Normally measuring between four and six feet in length, a barbell is the most basic piece of equipment used in weight training and bodybuilding. You can train every major muscle group using only a barbell. There are two major types of exercise where barbells are used: adjustable sets (in which you add or subtract plates to achieve the total weight desired), and fixed barbells (in which the plates are either welded or bolted in place and the total weight of the barbell is a set number). You may see fixed weights arranged by poundage in various gyms. The total weight of that barbell will likely be etched or painted on the plates. Fixed weights will save you the time of adjusting the weight in between sets. Adjustable weights are seen more commonly in home gyms, because it is very cost efficient to buy a bar, with several plates and clips to lock the weight in place. Basal Metabolic Rate (BMR) Your body mass ratio, or the speed at which your resting body burns calories to provide for its basic survival needs. You can elevate your BMR and more easily achieve lean body mass through consistent exercise, and particularly through aerobic workouts. Beginning Bodybuilder An individual with less than six months of bodybuilding experience. Bench A wide variety of exercise benches are available for use in doing barbell and dumbbell exercises either lying or seated. The most common type of bench, a flat exercise bench, can be used for chest, shoulder, and arm movements. Incline and decline benches (which are set at various angles, normally between 30 to 45 degrees) also allow movements for the chest, shoulders, and arms. Adjustable benches are available for home gym use. They can be adjusted to flat, incline or decline angles. Belts Belts are supposed to aid you in a lift by taking pressure off the lower back when lifting very heavy weights. They will certainly help you if your goal is to develop power, and you attempt to achieve this through power lifting which consists of the three basic compound movements, squats, bench press, and dead lifting, all performed in a very low rep range. A weight belt will stabilize the upper body by increasing pressure in the abdominal cavity, and will reduce pressure in the lower back. Belts can offer a feeling of security and the knowledge that the chances of injury is lessened. However, belts are not necessary in all exercises. Stabilizing your upper body is simply not crucial for some lifts, and sporting a belt in those circumstances will not help you to achieve your goal to any greater degree. I recommend wearing a belt for big lifts, especially compound movements, done with heavy weights. Biceps Brachii Muscle The Biceps brachii crosses both the elbow and shoulder joints. Its action on the shoulder joint is very weak flexion. It supinates the forearm and is a strong flexor of the elbow. The bicep curl exercises is a common one to strengthen this muscle. Biceps Femoris Muscle Biceps Femoris is one of the three muscles which form the hamstring group forming the back of the thigh. The muscle is described as having a long head (the attachment from the ischium) and a short head (attached to the femur). Biceps Machines Biceps machines offer a variety of advantages to biceps training, and are advantageous to include in your workouts. With biceps machines, you can do heavy forced negatives. Your workout partner can press down on the weight as you resist during the downward part of the movement. You can get a longer range of motion, giving your more stretch and total contraction. Biological Value (BV) Scale of measurement used to determine what percentage of a give nutrient source is utilized by the body. The scale is most frequently applied to protein sources, particularly whey protein. Biomechanics The scientific study of body positions, or form, in sport. In bodybuilding, kinesiology studies body form when exercising with weights. When you have good biomechanics in a bodybuilding exercise, you will be safely placing maximum beneficial stress on your working muscles. Blood Pressure The pressure exerted against the inner blood - vessel walls during heart contractions (called systolic blood pressure) and heart relaxation (called diastolic blood pressure). Body Composition For bodybuilders, the amount they weigh is not important, but their body composition is. For example, a person may be 5'10 and 300 lbs, but if they are 40% body fat, these stats are not as impressive for the judging booth. Bodybuilders worry less about their weight and more about their body composition, which is defined as the ration between lean body mass (muscle, bone, and connective tissue), body fat, and water. Never be afraid to eat, though. One of the best ways to gain lean muscle mass is to eat a lot and let your body fat levels rise in order to do so. This said, don't let your bulking stage get out of control. It is essential that you keep your total body fat percentage close to what you would like it to be after your cutting stage. It is very difficult, if not impossible to gain muscle mass while simultaneously cutting body fat. Although they have said this is possible with the use of human growth hormone (HGH), it is really not essential. Be patient, muscles come in time. Bodybuilder's High Similarly to a runner's high, a pump can, according to some experts, cause a wide variety of hormonal responses, including the release of endorphins and enkephalins, which are natural painkillers produced in the body. Not to get into too much physiology or psychology, the pump can also elicit a pleasurable response in the pleasure center of the brain, which occurs overtime through the association of bodybuilding activity and the satisfying pump felt afterwards. The difference between being pumped up after a workout while in the gym, and waking up the next morning may be so significant that some people are shocked at the way they look when pumped up. Like any other positive outcome of bodybuilding, the pump will only occur if a number of other training factors are in place, such as proper nutrition and rest. One very easy way to determine if you are overtraining is if you notice you are no longer achieving the pump after your workouts. This can easily be noticed if you are familiar with the feeling associate with the pump. See also, Pump. Bodybuilding A type of weight training applied in conjunction with sound nutritional practices to alter the shape or form of one's body. Bodybuilding is a competitive sport nationally and internationally in both amateur and professional categories for men, women, and mixed pairs. However, a majority of individuals use bodybuilding methods merely to lose excess body fat or build up a thin body. Body-Fat Percentage The total percentage of fat weight in an individual's physique. Brachialis Muscle The Brachialis acts to flex the elbow whether in pronation or supination, along with Biceps Brachii. As Brachialis is attached to the Ulna, which cannot rotate, it is the only true flexor of the elbow. Brachioradialis Muscle The Brachioradialis muscle flexes the elbow and supinates the forearm from a pronated position and pronates from a supinated position. Bulimia An eating disorder which consists of compulsive overeating to the point of vomiting.
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