The lexicon of muscle-building, and training - Part 24

There are also home gyms. Although gyms vary in their sizes and facilities, anywhere that houses exercise equipment can be considered a gym.



Abbreviation for the hamstring muscles (rear of the thighs).

Hand off

Assistance in getting a weight to a starting position for an exercise; also called a lift off.

Hard gainer

Opposite of easy gainer. A hard gainer is the genetically average or disadvantaged drug-free person, usually male, that typifies most trainees. Hard gainers are usually naturally thin, although there are fat hard gainers. Hard gainers respond poorly, or not at all, to conventional training methods, and vary in their degree of “hardgainingness.” Although the term hard gainer is common in the bodybuilding world, it's a misnomer. Because hard gainers are the majority, it would be more accurate to call them normal gainers. As it is, the term hard gainer implies a condition that's abnormal. But when they train and recuperate properly, hard gainers progress well.

Heart rate monitor

Two-part device that provides instant, accurate feedback on heart rate. There's the heart sensor that's strapped around the chest to register the electric pulses of the heart, and the receiver — a special wrist watch — that provides the visual indication of heart rate. The sensor may need to be damp where it touches the skin, in order to work properly.

Heart rate reserve

The difference between maximum heart rate and resting heart rate.

Heavy weights, and light weights

These terms are used in a confusing way, and often their use has to be interpreted by the context. Some trainees use heavy to mean a weight that can be handled for fewer than five reps, whereas others use it to refer to a weight that's the maximum that can be handled regardless of whether it's for five, ten, or another number of reps. Some trainees use light to mean a weight that enables a lot of reps to be performed, even if performed until exhaustion. Such “light” work is tough.

Others use light to mean any weight that's substantially less than what could be used for the rep count under consideration. For example, if a trainee is capable of using 250 pounds for ten reps, and performs ten reps with 200 pounds, the 200 pounds would be considered light.

Some trainees refer to the light weights a weaker person uses even if that person is training with maximum intensity and with weights that are heavy for him — in such cases, heavy and light are relative terms.

In this book a light weight means that the set's rep target can be met easily, with little or no strain.

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