The lexicon of muscle-building, and training - Part 41

Proprioceptors enable the brain to be aware of spatial relationships of bodyparts without having to look at them.


Directional term referring to portions of limbs or bones relatively nearer their point of origin or attachment. For instance, the elbow is proximal to the hand, and the knee is proximal to the foot. Proximal is opposite of distal.


A service of the National Library of Medicine, providing free, online access to more than 12 million Medline citations going back to the mid-1960s, and additional life science journals. PubMed includes links to many websites, providing full text articles and other related resources. Found at www.ncbi.nlm.nih.gov/PubMed/


The tight, blood-congested feeling in a muscle after it has been engorged or pumped with blood as a result of exercise.


A method of training where the priority is pumping blood into the muscles through exercising — usually medium or high reps, many sets, and short rest periods between sets. Progressive resistance and getting stronger aren't important concerns here, if concerns at all. Some genetically gifted bodybuilders — drug-assisted, too, in most cases — built impressive physiques from pumping, but it's not a method that works for typical trainees.

Pumping iron

Lifting weights.

Pyramid training

Advanced system of training that starts with a set of higher reps using a light weight, and progresses through sets of increasingly lower reps with increasingly heavier weights — for example, 100 pounds for 12 reps, 125 for 8, 150 for 5, 165 for 3, and 175 for 1. Alternatively, following warm-up work, the pyramid could be reversed, and start with the heaviest weight and lowest reps. This is sometimes called a descending pyramid. An extreme interpretation uses the regular form of pyramid training followed immediately by the descending form.



Abbreviation for the quadriceps muscles (front of the thighs).

Quality training

In one sense this refers to training of high quality, where effort, focus, and progression are staples. In another sense it refers to the training that competitive bodybuilders may engage in prior to competition, where intervals between sets are severely reduced in an effort to enhance muscle density and quality.


RACE Method of Training

The method promoted in this book: responsible, abbreviated, conservative, and effective. In order for training to be responsible and effective for most trainees, it needs to be abbreviated and conservative.

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