The lexicon of muscle-building, and training - Part 40

Properly used, a power rack ensures you can never be pinned or crushed by a weight even if you train alone. A power rack is sometimes called a power cage.


Specialized method of training, not for beginners, whereby a single-joint exercise is used to fatigue a given muscle and then, immediately afterward, a multi-joint exercise is performed for the same muscle. The theory is that the single-joint exercise exhausts the target muscle, and then the multi-joint exercise takes the target muscle to a deeper state of exhaustion. In practice, what often happens is that effort is held back on the single-joint work in order to save oneself for the multi-joint work; or, if one is exhausted by the single-joint work, not enough effort is put into the multi-joint work to take the target muscle into a deeper state of fatigue. But properly used, and when appropriate, pre-exhaustion may be a valuable technique.

Prime mover

A muscle or group of muscles whose contraction produces the movement in an exercise.


The total package of one or more training routines. For example, it could be two, different strength-training routines (which are alternated from workout to workout), a cardio routine, and a flexibility routine. Some trainees use program synonymously with routine.

Progressive resistance

System of training whereby the weight or resistance is incrementally increased as the muscles progress in strength and conditioning. Progressive resistance is at the heart of muscle-building, and weight training in general. The body is capable of tremendous achievement and adaptation provided that the resistance is increased in a gradual way, from an easy starting level. This applies to all sorts of physical stress, not just weight training. Doing too much too soon is one of the classic mistakes of all types of physical training, and one of the key explanations for frustration, injury, and giving up.

Pronated grip

One of the most popular grips, used in many exercises. When your hands are at your sides, a pronated grip has your knuckles facing to the front, and palms facing to the rear. When your hands are overhead, the pronated grip has your knuckles facing to the rear, and palms to the front.


Pronation of your right hand involves a counterclockwise rotation of your forearm — opposite of supination.


Pertaining to proprioceptors, the stimuli acting on them, and the nerve impulses initiated by them.


Sensory nerve terminals that give information concerning movements and position of the body, found mainly in the muscles, tendons, and brain.

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