Using and understanding bodybuilding terminology is essential for effective communication in the sport. Bodybuilding has its own language, and using the right terminology can help you connect with others who share your passion. (we will continue to update)
Here are a few reasons why.
Proper form and technique: Bodybuilding terminology often refers to specific exercises, techniques, and form cues. Knowing these terms will help competitors perform exercises correctly and reduce the risk of injury.
For example, knowing the term “squat depth” means understanding the proper depth at which a competitor should squat, ensuring that they do not injure themselves. If a competitor does not know this term, they may not squat deeply enough to engage the proper muscles or may squat too deeply, putting undue stress on their knees and risking injury.
Clear communication with trainers and judges: Competitors need to communicate effectively with their trainers and judges to ensure they receive proper guidance and feedback. Using the correct bodybuilding terminology can help streamline communication and reduce confusion.
For instance, if a competitor is discussing their posing routine with a judge and uses the term “front lat spread,” the judge knows exactly what pose they are referring to and can provide feedback accordingly.
Success in competition: Bodybuilding competitions have specific rules and criteria that competitors must meet to be successful. Knowing the correct bodybuilding terminology is essential to understand what the judges are looking for and to properly prepare for the competition.
For example, understanding the bodybuilding term “muscle symmetry” is critical for competitors to ensure they are developing their muscles evenly and proportionally. If a competitor is not aware of this term, they may overlook certain muscle groups and be at a disadvantage in competition.
In addition, knowing bodybuilding terminology is crucial for achieving your fitness goals. Understanding the meaning of terms like “hypertrophy,” “muscle pump,” and “failure” will help you create effective workout plans and track your progress accurately.
Furthermore, understanding term that physique description terms like “full,” “tight,” “hard,” and “flat” will help you understand how your should look come showday.
In summary, understanding bodybuilding terminology is crucial for competitors’ success and safety. It helps them perform exercises correctly, communicate effectively with trainers and judges, and prepare for competitions.
| Amateur: A competitor who is not a professional and is competing for fun or to gain experience. |
| Being flat or lacking fullness: This refers to a bodybuilding competitor appearing to have a lack of muscle size or definition, often due to factors such as inadequate nutrition or water depletion during contest preparation. |
| BFR (blood flow restriction) training: A technique where an individual uses a tourniquet to restrict blood flow to a muscle group during exercise, with the goal of increasing muscle growth. |
| Body fat percentage: The percentage of body weight that is comprised of fat. In bodybuilding, athletes often aim to reduce their body fat percentage to achieve a more defined and muscular appearance. |
| Bodybuilding federation: An organization that oversees bodybuilding competitions and sets the rules and regulations for athletes and events. Examples include the International Federation of Bodybuilding and Fitness (IFBB) and the National Physique Committee (NPC). |
| Bodybuilding: A sport that involves rigorous weight training, strict dieting, and intense cardiovascular activity to build and sculpt the muscles to their fullest potential. |
| Breath control: The ability of a bodybuilder to regulate their breathing during a posing routine, which can help enhance muscular definition and presentation. |
| Callouts: A portion of a bodybuilding competition where competitors are brought to the stage and compared to each other in a group. |
| Capped shoulders: Refers to the development of rounded, defined shoulder muscles, often considered a hallmark of an impressive physique. |
| Carb-loading: A dietary strategy used by bodybuilders to increase glycogen stores in the muscles prior to a competition, which can improve muscle fullness and definition. |
| Cheat day: A planned day where an individual indulges in high-calorie foods and deviates from their usual diet. |
| Cheat meal: A planned meal where an individual indulges in their favorite high-calorie foods. |
| Check-in: The process where competitors register and confirm their participation in a competition or event. |
| Class winner: Refers to the winner of a specific weight class or category within a bodybuilding competition. |
| Comparison rounds: These are the rounds where competitors are compared side by side to determine who has the best overall physique based on certain criteria, such as muscularity, symmetry, and conditioning. |
| Competitor meeting: A meeting held before a competition where the competitors receive important information about the event, such as the schedule, rules, and requirements. |
| Concentric phase: The phase of an exercise where the muscle is shortening under tension, such as the lifting phase of a bicep curl. |
| Conditioning: Refers to an athlete’s overall physical state leading up to a competition. It includes factors such as muscle size, definition, vascularity, and skin tone. |
| Confirmation round: This is the final round of a bodybuilding competition, where the top competitors from the earlier rounds compete to determine the overall winner of the competition. |
| Contest condition: Refers to an athlete’s optimal physical state leading up to a competition, including factors such as muscle size, definition, and vascularity. More commonly known as “Stage Lean”. |
| Contest prep: The process of preparing an athlete for a bodybuilding competition. It involves a strict diet and training regimen, as well as the use of supplements and other performance-enhancing substances. |
| Core control: The ability to engage and maintain proper muscular tension in the abdominal and lower back muscles, which is important for maintaining proper posture and presenting a balanced physique. |
| Depletion: Typically refers to a temporary reduction or depletion of glycogen in the muscles that leaves them smaller than usual, which can be achieved through a combination of diet and exercise strategies. |
| Diet break: A period of time where an individual takes a break from their usual diet to indulge in some favorite foods. |
| Dryness: A term used to describe an athlete’s appearance when their skin appears tight and dry, with high muscle definition and low body fat. Dryness is often the result of dehydration and low sodium intake. |
| Early bird pricing: A discounted price for registering early for a competition or event. |
| Eccentric phase: The phase of an exercise where the muscle is lengthening under tension, such as the lowering phase of a bicep curl. |
| Electrolyte imbalance: A condition that can occur when the body loses too many essential minerals like sodium, potassium, and magnesium, leading to symptoms like cramps, weakness, and dehydration. |
| Enhanced Athlete: A term used to refer to athletes who use performance-enhancing drugs (PEDs) to enhance their physical abilities and muscle growth beyond what is naturally possible. |
| Failure: The point at which an athlete is unable to complete another repetition of a specific exercise due to muscle fatigue. |
| Finals: The final round of a bodybuilding competition, where the top competitors from the earlier rounds compete to determine the overall winner of the competition. |
| First callouts: A group of competitors that the judges have selected to compare against each other during a bodybuilding or fitness competition. |
| Flat: Usually refers to a condition where the muscles appear depleted, lacking fullness, and overall, a less defined or toned look. This is usually the result of a lack of glycogen from carbohydrates and/or water. |
| Forced reps: A technique where an individual continues to perform a set of exercises with the assistance of a spotter, even after they can no longer perform another repetition on their own. |
| FST-7: Fascia Stretch Training-7 is a training protocol that focuses on high-volume, high-intensity training with the goal of maximizing muscle growth. It consists of 7 sets. Each set of an exercise is immediately followed by a 20 second flexing or stretching of the muscles worked, followed by a 20 second rest period, prior to continuing on to the next set. |
| Giant set: A training technique where an individual performs multiple exercises back-to-back without rest. |
| Glycogen: Broken down carbohydrates that is stored in the liver and muscles that give the muscles an appearance of fullness. Glycogen is two-thirds water. |
| Graininess: Refers to the rough and textured appearance of an athlete’s muscles, particularly in the legs and shoulders. Graininess is a sign of high muscle definition and low body fat. |
| Guest poser: A professional bodybuilder or fitness athlete who is invited to perform a posing routine during a competition or event. |
| Hard: Often used to describe the appearance of muscles that are well-defined, dense, and have low levels of body fat. A hard physique typically displays a high degree of muscularity |
| Head judge: The main judge who oversees the entire judging process during a competition or event. |
| Hormone imbalance: An abnormality in the levels of hormones in the body. |
| Hormone recovery: The process of restoring hormone levels to their optimal balance after a period of imbalance. |
| Hormone regulation: Hormone regulation refers to the balance and regulation of hormones such as testosterone, growth hormone, and cortisol, which play a crucial role in muscle growth and recovery. Bodybuilders often use nutrition and training strategies to optimize hormone levels and promote muscle growth. |
| Hypertrophy: Refers to the process of increasing the size of muscle fibers through exercise and training. |
| Individual routine: A segment of a bodybuilding competition where each competitor showcases their physique through a routine of poses and movements set to music, allowing them to highlight their individual strengths and style. |
| Judging criteria: The specific factors that judges use to evaluate athletes during a bodybuilding competition, such as muscle size, definition, symmetry, conditioning, posing routine, presentation, muscularity, proportionality, and vascularity. |
| Judging panel: The group of judges who are responsible for evaluating and scoring the competitors during a competition or event. |
| Macronutrients: The three main nutrients that make up the human diet: protein, carbohydrates, and fats. In bodybuilding, athletes often manipulate their macronutrient intake to achieve specific physique goals. |
| Masters: A bodybuilding competition category for athletes who are over a certain age, typically 35 or 40. |
| Metabolic stress: Metabolic stress is the build-up of metabolites such as lactate, hydrogen ions, and creatine phosphate during exercise. This stress triggers a response that leads to increased protein synthesis and muscle growth. |
| Muscle bellies: The fleshy and rounded part of a muscle between its tendons. Muscle bellies are a sign of good muscle development and are often evaluated by judges to determine an athlete’s level of muscularity. |
| Muscle damage: Muscle damage occurs when muscles are subjected to intense exercise, resulting in microscopic tears in the muscle fibers. This damage triggers a repair response that leads to muscle growth and strength gains over time. |
| Muscle fiber recruitment: Muscle fiber recruitment refers to the activation of different muscle fibers during exercise. The body recruits more muscle fibers as the intensity of the exercise increases. Bodybuilders often use techniques such as heavy lifting and compound exercises to maximize muscle fiber recruitment and promote muscle growth. |
| Muscle fullness: Refers to the degree of volume and size of an athlete’s muscles, particularly in the chest, arms, and legs. Muscle fullness is often evaluated by judges to determine an athlete’s level of muscularity. |
| Muscle hardness: Refers to the degree of firmness and density of an athlete’s muscles. Muscle hardness is often evaluated by judges to determine an athlete’s level of conditioning. |
| Muscle insertion points: The point at which a muscle attaches to a bone or tendon. Muscle insertion points can affect an athlete’s overall muscle shape and symmetry. |
| Muscle maturity: Refers to the degree to which an athlete’s muscles have developed and matured over time. Muscle maturity is often evaluated by judges to determine an athlete’s level of muscularity and overall physique. |
| Muscle tension: Muscle tension refers to the level of tension or force generated by the muscle fibers during exercise. Bodybuilders often use techniques such as time under tension, where the muscles are kept under tension for an extended period, to maximize muscle tension and promote muscle growth. |
| National bodybuilding show: A major bodybuilding competition that is open to athletes from all over the country. |
| National qualifier: A bodybuilding competition where the winner qualifies to compete in a national-level competition. |
| Non-Tested Federation: Refers to a bodybuilding or powerlifting organization that does not conduct drug testing on its competitors. |
| Novice: A bodybuilding competition category for athletes who have competed in one or two competitions but have not won a first-place trophy. |
| Offseason: Ahe period of time when bodybuilders or fitness competitors are not actively preparing for a competition. |
| Open: A bodybuilding competition category for athletes of all skill levels and experience. |
| Overall winner: Refers to the winner of the entire competition, regardless of weight class or category. |
| Peak contraction: The point during an exercise at which a muscle is contracted as hard as possible. |
| Peak week: The final week of preparation leading up to a bodybuilding competition, which often involves a series of diet and training adjustments to optimize muscle definition and conditioning. |
| PEDs: Acronym for Performance-Enhancing Drugs. These are substances, such as anabolic steroids, SARMS, Peptides, cutting agents, etc. that are used to enhance athletic performance. |
| Physique: A term used to describe the overall appearance of an athlete’s body. In bodybuilding competitions, athletes are judged based on their muscle size, symmetry, proportion, and overall aesthetic appeal. |
| Poaching: Generally refers to a practice where a coach actively recruits a competitor, or has someone do it for them, who is already working with another coach. It is generally considered unethical and can damage the reputation of the coach and the athlete switching teams. Common methods used to entice the competitor to switch are to offer perks like free service, jobs, salaries, and playing on the insecurities. It is often practiced by new coaches and coaches who have trouble building quality competitors. |
| Posing coach: A coach who helps competitors perfect their posing technique and presentation during a competition. |
| Posing transition: The seamless movement between poses during a posing routine, which should be fluid and showcase the bodybuilder’s physique to its best advantage. |
| Posing: The art of displaying the muscles in a specific order and sequence during a bodybuilding competition. |
| Post-show blues: The feeling of depression or letdown that some competitors experience after completing a competition. |
| Post-show meal: The meal consumed by a bodybuilder or fitness competitor after completing a competition. |
| Power focused sets: A training method that focuses on explosive movements and lifting heavy weights for fewer reps in order to increase power and speed. |
| Prejudging: A preliminary round of a bodybuilding competition, where competitors are evaluated and compared to determine who will advance to the final rounds of the competition. |
| Prep coach: A coach who helps competitors prepare for a competition by designing their workout, diet, and posing routines. |
| Pro qualifier: A bodybuilding competition where the winner earns a professional status and can compete in professional bodybuilding competitions. |
| Pro: A professional competitor who competes at the highest level and often earns money from their competitions. |
| Protein Synthesis: Protein synthesis is the process by which the body builds new proteins, which are essential for the growth and repair of muscle tissue. In bodybuilding, optimizing protein synthesis through proper nutrition and training is crucial for building muscle mass. |
| Pumping up: The process of performing light exercises and stretches to increase blood flow to the muscles prior to going on stage, which can enhance muscular definition and size. |
| Rebound: The rapid weight gain that can occur after a period of strict dieting or calorie restriction. |
| Refeed day: A planned day where an individual increases their caloric intake, usually with carbohydrates, to boost their metabolism and energy levels. |
| Registration: The process of signing up for a competition or event. |
| Rep range: The number of repetitions an athlete performs during a set. Different rep ranges are used to achieve specific training goals, such as building muscle size or increasing muscular endurance. |
| Repetition: The number of times a weight is lifted or a specific exercise is performed during a workout. |
| Reverse dieting: A technique used to slowly increase caloric intake after a prolonged period of dieting or calorie restriction, to avoid the risk of rebound weight gain. |
| RIR: Acronym for Reps in Reserve is a technique where an individual stops a set of exercises before reaching true failure, leaving a certain number of reps “in reserve”. |
| RPE: Acronym for Rate of Perceived Exertion. It is a subjective measure of how hard an athlete feels they are working during a workout, usually on a scale of 1-10. |
| Separation: The degree to which an athlete’s muscles are defined and separated from one another. Separation is often evaluated by judges to determine an athlete’s level of conditioning and muscle definition. |
| Set: A group of repetitions of a specific exercise performed consecutively. |
| Spillover: A term used to describe an athlete’s appearance when their muscles appear soft and bloated due to excess glycogen storage. Spillover is often the result of over-carbohydrate loading. |
| Stage presence: Refers to an athlete’s overall impression on stage, including their confidence, personality, and ability to command attention. Judges evaluate an athlete’s stage presence to determine their overall presentation and performance. |
| Stage-lean: A term used to describe an athlete’s level of leanness or body fat percentage during a competition. Stage-lean athletes typically have a low body fat percentage to showcase their muscularity and definition. |
| Starvation mode: The body’s adaptive response to prolonged calorie restriction, where the body slows down its metabolic rate to conserve energy. |
| Strength focused sets: A training method that focuses on lifting heavier weights for fewer reps in order to increase overall strength. |
| Striations: The visible lines or grooves that appear in an athlete’s muscles, particularly in the legs/glutes, shoulders, and chest for men. Striations are a sign of high muscle definition and low body fat. |
| Superset: A type of training in which two exercises are performed back to back with little to no rest in between. |
| Symmetry: The balance and proportion of a bodybuilder’s physique, which includes the size and shape of individual muscles, as well as the overall balance between upper and lower body. |
| Tanning: The process of applying a dark, even coat of self-tanning product or spray to enhance muscle definition and create a more aesthetically pleasing appearance on stage. |
| Taper: The process of reducing an athlete’s training volume and intensity leading up to a competition to ensure they are fully rested and physically prepared. |
| Tested Federation: Refers to a bodybuilding or powerlifting organization that conducts drug testing on its competitors to ensure they are not using performance-enhancing drugs. |
| Tightness: Refers to the state of muscle hardness, leanness, and definition achieved through proper training and nutrition leading up to a competition, often a key factor in determining a competitor’s success. |
| Time Under Tension: The total time that a muscle is under tension during a set of exercises. |
| Toning: A term often used by the general public to describe the process of building and defining muscle. In bodybuilding, the term is not used, as the goal is to build and sculpt the muscles to their fullest potential. |
| Training to failure: A training technique where an individual performs an exercise until they can no longer complete another repetition with proper form. |
| True failure: The point where an individual can no longer perform another repetition of an exercise with proper form. |
| True novice: A bodybuilding competition category for athletes who have never competed in a bodybuilding competition before. |
| V-taper: Refers to the aesthetic of a wide, broad back and narrow waist, creating a “V” shape in a bodybuilder’s physique. |
| Vascularity: The degree to which an athlete’s veins are visible, particularly in the arms and legs. More prominent when fully hydrated. Judges evaluate an athlete’s vascularity to determine their level of conditioning and overall fitness. |
| Volume: The total amount of work performed during a training session, usually measured by the number of sets and reps. |
| Water depletion: A method used by bodybuilders to reduce subcutaneous water retention in the body, which can enhance muscle definition and create a more “ripped” appearance on stage. |
| Watery: A term used to describe an athlete’s appearance when their muscles appear soft and lacking in definition. |
| Amateur: A competitor who is not a professional and is competing for fun or to gain experience. |
| Being flat or lacking fullness: This refers to a bodybuilding competitor appearing to have a lack of muscle size or definition, often due to factors such as inadequate nutrition or water depletion during contest preparation. |
| BFR (blood flow restriction) training: A technique where an individual uses a tourniquet to restrict blood flow to a muscle group during exercise, with the goal of increasing muscle growth. |
| Body fat percentage: The percentage of body weight that is comprised of fat. In bodybuilding, athletes often aim to reduce their body fat percentage to achieve a more defined and muscular appearance. |
| Bodybuilding federation: An organization that oversees bodybuilding competitions and sets the rules and regulations for athletes and events. Examples include the International Federation of Bodybuilding and Fitness (IFBB) and the National Physique Committee (NPC). |
| Bodybuilding: A sport that involves rigorous weight training, strict dieting, and intense cardiovascular activity to build and sculpt the muscles to their fullest potential. |
| Breath control: The ability of a bodybuilder to regulate their breathing during a posing routine, which can help enhance muscular definition and presentation. |
| Callouts: A portion of a bodybuilding competition where competitors are brought to the stage and compared to each other in a group. |
| Capped shoulders: Refers to the development of rounded, defined shoulder muscles, often considered a hallmark of an impressive physique. |
| Carb-loading: A dietary strategy used by bodybuilders to increase glycogen stores in the muscles prior to a competition, which can improve muscle fullness and definition. |
| Cheat day: A planned day where an individual indulges in high-calorie foods and deviates from their usual diet. |
| Cheat meal: A planned meal where an individual indulges in their favorite high-calorie foods. |
| Check-in: The process where competitors register and confirm their participation in a competition or event. |
| Class winner: Refers to the winner of a specific weight class or category within a bodybuilding competition. |
| Comparison rounds: These are the rounds where competitors are compared side by side to determine who has the best overall physique based on certain criteria, such as muscularity, symmetry, and conditioning. |
| Competitor meeting: A meeting held before a competition where the competitors receive important information about the event, such as the schedule, rules, and requirements. |
| Concentric phase: The phase of an exercise where the muscle is shortening under tension, such as the lifting phase of a bicep curl. |
| Conditioning: Refers to an athlete’s overall physical state leading up to a competition. It includes factors such as muscle size, definition, vascularity, and skin tone. |
| Confirmation round: This is the final round of a bodybuilding competition, where the top competitors from the earlier rounds compete to determine the overall winner of the competition. |
| Contest condition: Refers to an athlete’s optimal physical state leading up to a competition, including factors such as muscle size, definition, and vascularity. More commonly known as “Stage Lean”. |
| Contest prep: The process of preparing an athlete for a bodybuilding competition. It involves a strict diet and training regimen, as well as the use of supplements and other performance-enhancing substances. |
| Core control: The ability to engage and maintain proper muscular tension in the abdominal and lower back muscles, which is important for maintaining proper posture and presenting a balanced physique. |
| Depletion: Typically refers to a temporary reduction or depletion of glycogen in the muscles that leaves them smaller than usual, which can be achieved through a combination of diet and exercise strategies. |
| Diet break: A period of time where an individual takes a break from their usual diet to indulge in some favorite foods. |
| Dryness: A term used to describe an athlete’s appearance when their skin appears tight and dry, with high muscle definition and low body fat. Dryness is often the result of dehydration and low sodium intake. |
| Early bird pricing: A discounted price for registering early for a competition or event. |
| Eccentric phase: The phase of an exercise where the muscle is lengthening under tension, such as the lowering phase of a bicep curl. |
| Electrolyte imbalance: A condition that can occur when the body loses too many essential minerals like sodium, potassium, and magnesium, leading to symptoms like cramps, weakness, and dehydration. |
| Enhanced Athlete: A term used to refer to athletes who use performance-enhancing drugs (PEDs) to enhance their physical abilities and muscle growth beyond what is naturally possible. |
| External Rotation: Refers to a particular hand or foot position. When referring to the hands, supinated means that the palms are facing upwards, while the back of the hands are facing downwards. In terms of the feet, a supinated foot position means that the feet are turned outward, away from the midline of the body. This is also known as Supinated. |
| Failure: The point at which an athlete is unable to complete another repetition of a specific exercise due to muscle fatigue. |
| Finals: The final round of a bodybuilding competition, where the top competitors from the earlier rounds compete to determine the overall winner of the competition. |
| First callouts: A group of competitors that the judges have selected to compare against each other during a bodybuilding or fitness competition. |
| Flat: Usually refers to a condition where the muscles appear depleted, lacking fullness, and overall, a less defined or toned look. This is usually the result of a lack of glycogen from carbohydrates and/or water. |
| Forced reps: A technique where an individual continues to perform a set of exercises with the assistance of a spotter, even after they can no longer perform another repetition on their own. |
| FST-7: Fascia Stretch Training-7 is a training protocol that focuses on high-volume, high-intensity training with the goal of maximizing muscle growth. It consists of 7 sets. Each set of an exercise is immediately followed by a 20 second flexing or stretching of the muscles worked, followed by a 20 second rest period, prior to continuing on to the next set. |
| Giant set: A training technique where an individual performs multiple exercises back-to-back without rest. |
| Glycogen: Broken down carbohydrates that is stored in the liver and muscles that give the muscles an appearance of fullness. Glycogen is two-thirds water. |
| Graininess: Refers to the rough and textured appearance of an athlete’s muscles, particularly in the legs and shoulders. Graininess is a sign of high muscle definition and low body fat. |
| Guest poser: A professional bodybuilder or fitness athlete who is invited to perform a posing routine during a competition or event. |
| Hard: Often used to describe the appearance of muscles that are well-defined, dense, and have low levels of body fat. A hard physique typically displays a high degree of muscularity |
| Head judge: The main judge who oversees the entire judging process during a competition or event. |
| Hormone imbalance: An abnormality in the levels of hormones in the body. |
| Hormone recovery: The process of restoring hormone levels to their optimal balance after a period of imbalance. |
| Hormone regulation: Hormone regulation refers to the balance and regulation of hormones such as testosterone, growth hormone, and cortisol, which play a crucial role in muscle growth and recovery. Bodybuilders often use nutrition and training strategies to optimize hormone levels and promote muscle growth. |
| Hypertrophy: Refers to the process of increasing the size of muscle fibers through exercise and training. |
| Individual routine: A segment of a bodybuilding competition where each competitor showcases their physique through a routine of poses and movements set to music, allowing them to highlight their individual strengths and style. |
| Internal Rotation: Refers to a particular hand of foot position. When referring to the hands, pronated means that the palms are facing downwards, while the back of the hands are facing upwards. In terms of the feet, a pronated foot position means that the feet are turned inward, towards the midline of the body. This is also known as Pronated. |
| Judging criteria: The specific factors that judges use to evaluate athletes during a bodybuilding competition, such as muscle size, definition, symmetry, conditioning, posing routine, presentation, muscularity, proportionality, and vascularity. |
| Judging panel: The group of judges who are responsible for evaluating and scoring the competitors during a competition or event. |
| Macronutrients: The three main nutrients that make up the human diet: protein, carbohydrates, and fats. In bodybuilding, athletes often manipulate their macronutrient intake to achieve specific physique goals. |
| Masters: A bodybuilding competition category for athletes who are over a certain age, typically 35 or 40. |
| Metabolic stress: Metabolic stress is the build-up of metabolites such as lactate, hydrogen ions, and creatine phosphate during exercise. This stress triggers a response that leads to increased protein synthesis and muscle growth. |
| Muscle bellies: The fleshy and rounded part of a muscle between its tendons. Muscle bellies are a sign of good muscle development and are often evaluated by judges to determine an athlete’s level of muscularity. |
| Muscle damage: Muscle damage occurs when muscles are subjected to intense exercise, resulting in microscopic tears in the muscle fibers. This damage triggers a repair response that leads to muscle growth and strength gains over time. |
| Muscle fiber recruitment: Muscle fiber recruitment refers to the activation of different muscle fibers during exercise. The body recruits more muscle fibers as the intensity of the exercise increases. Bodybuilders often use techniques such as heavy lifting and compound exercises to maximize muscle fiber recruitment and promote muscle growth. |
| Muscle fullness: Refers to the degree of volume and size of an athlete’s muscles, particularly in the chest, arms, and legs. Muscle fullness is often evaluated by judges to determine an athlete’s level of muscularity. |
| Muscle hardness: Refers to the degree of firmness and density of an athlete’s muscles. Muscle hardness is often evaluated by judges to determine an athlete’s level of conditioning. |
| Muscle insertion points: The point at which a muscle attaches to a bone or tendon. Muscle insertion points can affect an athlete’s overall muscle shape and symmetry. |
| Muscle maturity: Refers to the degree to which an athlete’s muscles have developed and matured over time. Muscle maturity is often evaluated by judges to determine an athlete’s level of muscularity and overall physique. |
| Muscle symmetry: Refers to the balance and proportionality of muscle development throughout the body. In bodybuilding, judges look for competitors with well-balanced muscle development, meaning that all muscle groups are developed equally and proportionally. |
| Muscle tension: Muscle tension refers to the level of tension or force generated by the muscle fibers during exercise. Bodybuilders often use techniques such as time under tension, where the muscles are kept under tension for an extended period, to maximize muscle tension and promote muscle growth. |
| National Competition: A bodybuilding competition where competitors can earn professional status (Pro Card) and can compete in professional bodybuilding competitions. This is also known as a “Pro Qualifier”. This is not to be confused with a “National Qualifier.” |
| National qualifier: A bodybuilding competition where the winner qualifies to compete in a national-level competition. |
| Non-Tested Federation: Refers to a bodybuilding or powerlifting organization that does not conduct drug testing on its competitors. |
| Novice: A bodybuilding competition category for athletes who have competed in one or two competitions but have not won a first-place trophy. |
| Offseason: The period of time when bodybuilders or fitness competitors are not actively preparing for a competition. |
| Open: A bodybuilding competition category for athletes of all skill levels and experience. |
| Overall winner: Refers to the winner of the entire competition, regardless of weight class or category. |
| Peak contraction: The point during an exercise at which a muscle is contracted as hard as possible. |
| Peak week: The final week of preparation leading up to a bodybuilding competition, which often involves a series of diet and training adjustments to optimize muscle definition and conditioning. |
| PEDs: Acronym for Performance-Enhancing Drugs. These are substances, such as anabolic steroids, SARMS, Peptides, cutting agents, etc. that are used to enhance athletic performance. |
| Physique: A term used to describe the overall appearance of an athlete’s body. In bodybuilding competitions, athletes are judged based on their muscle size, symmetry, proportion, and overall aesthetic appeal. |
| Poaching: Generally refers to a practice where a coach actively recruits a competitor, or has someone do it for them, who is already working with another coach. It is generally considered unethical and can damage the reputation of the coach and the athlete switching teams. Common methods used to entice the competitor to switch are to offer perks like free service, jobs, salaries, and playing on the insecurities. It is often practiced by new coaches and coaches who have trouble building quality competitors. |
| Posing coach: A coach who helps competitors perfect their posing technique and presentation during a competition. |
| Posing transition: The seamless movement between poses during a posing routine, which should be fluid and showcase the bodybuilder’s physique to its best advantage. |
| Posing: The art of displaying the muscles in a specific order and sequence during a bodybuilding competition. |
| Post-show blues: The feeling of depression or letdown that some competitors experience after completing a competition. |
| Post-show meal: The meal consumed by a bodybuilder or fitness competitor after completing a competition. |
| Power focused sets: A training method that focuses on explosive movements and lifting heavy weights for fewer reps in order to increase power and speed. |
| Prejudging: A preliminary round of a bodybuilding competition, where competitors are evaluated and compared to determine who will advance to the final rounds of the competition. |
| Prep coach: A coach who helps competitors prepare for a competition by designing their workout, diet, and posing routines. |
| Pro Qualifier: A bodybuilding competition where competitors can earn professional status (Pro Card) and can compete in professional bodybuilding competitions. This is also known as a “National Competition”. This is not to be confused with a “National Qualifier.” |
| Pro: A professional competitor who competes at the highest level and often earns money from their competitions. |
| Pronated: Refers to a particular hand of foot position. When referring to the hands, pronated means that the palms are facing downwards, while the back of the hands are facing upwards. In terms of the feet, a pronated foot position means that the feet are turned inward, towards the midline of the body. This is also known as internal rotation. |
| Protein Synthesis: Protein synthesis is the process by which the body builds new proteins, which are essential for the growth and repair of muscle tissue. In bodybuilding, optimizing protein synthesis through proper nutrition and training is crucial for building muscle mass. |
| Pumping up: The process of performing light exercises and stretches to increase blood flow to the muscles prior to going on stage, which can enhance muscular definition and size. |
| Rebound: The rapid weight gain that can occur after a period of strict dieting or calorie restriction. |
| Refeed day: A planned day where an individual increases their caloric intake, usually with carbohydrates, to boost their metabolism and energy levels. |
| Registration: The process of signing up for a competition or event. |
| Rep range: The number of repetitions an athlete performs during a set. Different rep ranges are used to achieve specific training goals, such as building muscle size or increasing muscular endurance. |
| Repetition: The number of times a weight is lifted or a specific exercise is performed during a workout. |
| Reverse dieting: A technique used to slowly increase caloric intake after a prolonged period of dieting or calorie restriction, to avoid the risk of rebound weight gain. |
| RIR: Acronym for Reps in Reserve is a technique where an individual stops a set of exercises before reaching true failure, leaving a certain number of reps “in reserve”. |
| RPE: Acronym for Rate of Perceived Exertion. It is a subjective measure of how hard an athlete feels they are working during a workout, usually on a scale of 1-10. |
| Separation: The degree to which an athlete’s muscles are defined and separated from one another. Separation is often evaluated by judges to determine an athlete’s level of conditioning and muscle definition. |
| Set: A group of repetitions of a specific exercise performed consecutively. |
| Spillover: A term used to describe an athlete’s appearance when their muscles appear soft and bloated due to excess glycogen storage. Spillover is often the result of over-carbohydrate loading. |
| Stage presence: Refers to an athlete’s overall impression on stage, including their confidence, personality, and ability to command attention. Judges evaluate an athlete’s stage presence to determine their overall presentation and performance. |
| Stage-lean: A term used to describe an athlete’s level of leanness or body fat percentage during a competition. Stage-lean athletes typically have a low body fat percentage to showcase their muscularity and definition. |
| Starvation mode: The body’s adaptive response to prolonged calorie restriction, where the body slows down its metabolic rate to conserve energy. |
| Strength focused sets: A training method that focuses on lifting heavier weights for fewer reps in order to increase overall strength. |
| Striations: The visible lines or grooves that appear in an athlete’s muscles, particularly in the legs/glutes, shoulders, and chest for men. Striations are a sign of high muscle definition and low body fat. |
| Superset: A type of training in which two exercises are performed back to back with little to no rest in between. |
| Superset: A type of training in which two exercises are performed back to back with little to no rest in between. |
| Supinated: Refers to a particular hand or foot position. When referring to the hands, supinated means that the palms are facing upwards, while the back of the hands are facing downwards. In terms of the feet, a supinated foot position means that the feet are turned outward, away from the midline of the body. This is also known as external rotation. |
| Symmetry: The balance and proportion of a bodybuilder’s physique, which includes the size and shape of individual muscles, as well as the overall balance between upper and lower body. |
| Tanning: The process of applying a dark, even coat of self-tanning product or spray to enhance muscle definition and create a more aesthetically pleasing appearance on stage. |
| Taper: The process of reducing an athlete’s training volume and intensity leading up to a competition to ensure they are fully rested and physically prepared. |
| Tested Federation: Refers to a bodybuilding or powerlifting organization that conducts drug testing on its competitors to ensure they are not using performance-enhancing drugs. |
| Tightness: Refers to the state of muscle hardness, leanness, and definition achieved through proper training and nutrition leading up to a competition, often a key factor in determining a competitor’s success. |
| Time Under Tension: The total time that a muscle is under tension during a set of exercises. |
| Toning: A term often used by the general public to describe the process of building and defining muscle. In bodybuilding, the term is not used, as the goal is to build and sculpt the muscles to their fullest potential. |
| Training to failure: A training technique where an individual performs an exercise until they can no longer complete another repetition with proper form. |
| True failure: The point where an individual can no longer perform another repetition of an exercise with proper form. |
| True novice: A bodybuilding competition category for athletes who have never competed in a bodybuilding competition before. |
| V-taper: Refers to the aesthetic of a wide, broad back and narrow waist, creating a “V” shape in a bodybuilder’s physique. |
| Vascularity: The degree to which an athlete’s veins are visible, particularly in the arms and legs. More prominent when fully hydrated. Judges evaluate an athlete’s vascularity to determine their level of conditioning and overall fitness. |
| Volume: The total amount of work performed during a training session, usually measured by the number of sets and reps. |
| Water depletion: A method used by bodybuilders that is “believed” to help reduce subcutaneous water retention in the body, which can enhance muscle definition and create a more “ripped” appearance on stage. |
| Watery: A term used to describe an athlete’s appearance when their muscles appear soft and lacking in definition. |
