We all know that feeling of sitting in on a meeting as everything said flies over your head – you know it’s English but none of the terms make sense and no one wants to be stopping every sentence to ask for an explanation.
Now, think about turning up at the gym, full of pre-workout, as your bro decides today is centred on the progressive overload stage of his periodization programme where he is focusing on compound movements but will be stopping each set just short of failure. First, you are probably going to need a new gym buddy but, before you start looking, here are the definitions you need to keep your knowledge growing alongside those muscles.
You might recognise this term from some training plans – something like 70% 1RM AMRAP – so what does it mean? AMRAP is short for ‘As Many Reps As Possible’ and calls for you to discard the usual 6-12 rep range and go until failure. AMRAP sets can be particularly effective at the end of a workout or body part split as a ‘burnout’ but should generally be saved for isolation exercises or when you have a spotter available.
Not so much a diet as a way to structure your day of eating, Intermittent Fasting involves setting a window of time each day during which you will consume your full calorie allocation. For example, you might choose to eat from 12pm to 8pm each day (not continuously – don’t get carried away!), leaving the remaining 16 hours each day as a period of fasting. The benefits of this include the increase of human growth hormone, lower insulin levels and an increased metabolic rate.
The Stomach Vacuum
Look at any series of pictures from the classic-era of bodybuilding and you will quickly come across freakishly contracted mid-sections; something that has almost died out in the current climate of distended guts and mass monsters. Utilised as both a pose and an exercise, the stomach vacuum involves the isometric contraction of the abdominal muscles – basically, empty the air out of your lungs and pull your belly button to your spine. If you are utilising this as an exercise – and it can be an effective abs movement – hold for time and perform for reps.
Now, go free and find a new gym partner. And ask them what they would like to see in future Bodybuilding Defined posts. Let me know on Twitter or in the comments below.