Body Builder

No. The term hard gainer can be helpful to locate and diagnose training and nutrition problems, which is a first step toward finding the best approaches for making gains. The value in understanding whether you are a hard gainer or not is that you can find alternative approaches that work best for you.

Nutrition should not really be looked at as a percentage of importance. Instead, it should be considered an integral part of your bodybuilding. There is training and nutrition, and both should be maximized for anyone to come closer to reaching their bodybuilding potential.

Muscle that counteracts the agonist, lengthening when agonist muscle contracts.

Abbreviation for abdominal muscles.

Stop whining about it on an internet forum. Tell the person who is doing it. We dont care.

Withering away - decrease in size and functional ability of tissue or organs.

You should not start from a program for advanced bodybuilders. Begin from basic exercises such as squats, presses, chin-ups and curls. Use weights you can complete 12-15 reps with. Train not more than 3 times a week and your workout should not be longer than one hour. Eat 5-6 meals per day. Sleep at least 8 hours. Here is a simple split:

Monday: squats - 2 set of 15 reps; bench press - 2 x 12; chin-ups - 2 x max; barbell curls - 2 x 12; crunches - 3 x max.

Thursday: military press - 2 x 15; cable pressdowns - 2 x 15, barbell shrugs - 2 x 15; reverse crunches - 3 x max.

It varies from person to person. Under 12 percent usually.

A group of compounds that serve as the building blocks from which protein and muscle are made.

Certainly I have ramped it up now getting ready for my contest in United States in two and three weeks' time — it is a six-day-a-week thing, but in the offseason it might be three or four sessions.

As professionals we can't enter the professional division and be eligible for prize money and prizes unless we have a clear drug test, and that's in and out of competition.

Also called anabolic steroids, these are artificial male hormones that aid in nitrogen retention and thereby add to a male bodybuilder's muscle mass and strength. These drugs are not without hazardous side effects, however, and they are legally available only through a physician's prescription. Steroids are available in most gyms via the black market, but it is very danger-ous to use such unknown substances to increase muscle mass.

A bar attached high on the wall or gym ceiling, on which you can do chins, hanging leg raises, and other movements for your upper body. A chinning bar is analogous to the high bar male gymnasts use in national and international competitions.

A bodybuilding exercise which stresses the largest muscle groups of your body (e.g., the thighs, back, and/or chest), often in combination with smaller muscles. You will be able to use very heavy weights in basic exer-cises in order to build great muscle mass and physical power. Typical basic movements include squats, bench presses, and deadlifts.

Do other exercises for your back and build it up until you can. Either that, or you can have someone assist your pull-ups by pushing your feet up somewhat to lessen the load.

If the pain doesn't go away, you should go see your doctor and take a break from lifting.

It varies with the person and objective. A general range might be from one to ten sets per muscle group, with four to six sets being a good middle range. One set would usually involve the so-called high-intensity method, while the ten set workout would obviously be a volume workout-perhaps specialization on a lagging muscle group, only to be done for a short period of time-and most likely with lighter or moderate poundages.

Fibrous patch holding muscles or other parts together that are normally separated.

A barrier which stands between knowing what needs to be done and actually doing it