ATG: Ass To the Grass. You really go deep on your squats when you go ATG.

Anabolic window: The period of time after your training session when your body is particularly primed to accept food and shuttle it towards lean muscle mass. It lasts somewhere between thirty minutes and two hours after your workout.



Bulking: Defined by bodybuilders as the fase or period of the bodybuilder season where you put on some serious muscle mass by eating larger quantities of food. (It´s okay, I’m bulking).

Beast mode: Superhuman state of being, in which animal instinct takes over mind and body. Mode that you switch into when doing hardcore activities; having beast-like characteristics.

Broscience: A brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research.

Buff: Very strong or having defined muscles, looking hot.

Biceps peak: When shape of your bieceps inclines rapidly giving the shape of your biceps a mountain-like look rather than a rolling hill. It´s kudos to have tall biceps peaks. ”- If these peaks were any taller (referring to biceps peaks) it would be snowing in here.”



Cardio:Ugh! A necessary and unpleasant necessity for every bodybuilder trying to minimize that fat%. Steady average heart rate jogging, cycling, swimming.. etc.

Cheat meal: Hurray! One single meal during an otherwise seriously strict diet where you allow yourself to eat something else, usually results in a rather carb and fat loaded calorie bomb.

Curls for the gurls: Some guys are kind enough to do some biceps curls simply for the viewing pleasure of us girls.

Catabolic: A condition caused when you break down more proteins then you synthesize, burning lean tissue and killin’ ur gains, sistah. ”Annie’s out of whey. We need to get her some protein before she goes catabolic and gets into a rage.”



Dry: When you go on stage you want too look dry, not flaky, but dehydrated so that your muscles will be more visible under your skin.

Do you even(lift)?: A condescending expression used to question the legitimacy of someone’s fitness expertise or weight lifting routine. Similar to other interrogatives like “U Mad?” or “U Jelly?”, the phrase is mainly used to aggravate another user during arguments about physical fitness.

Drop set: A set where an exercise is done until failure to complete more reps then immidiate switching to lower weight until failure is achieved again.



Extetion: Body part (i.e. hand, neck, trunk, etc.) going from a bent to a straight position, as in leg extension. Or for your hair, gotta look good on stage right! fake it too you make it.



Failure: When you have fully fatigued your working muscles so that its physically impossible for you to complete an additional repetition.

Full retard: (Go full retard)When you go 100% on an exercise, not caring what happens, letting out your inner madness, grunting, lifting with bad form, making faces and weird noises, letting everything hang loose.

Flat: You look flat, deflated muscles look smaller and less powerful usually due too a low carb and or calorie deficit diet. When you don’t have much glycogen in the muscle it will appear flatter and smaller.

Flex friday: An good excuse for you to post some pictures of your self on instagram. Remember hashtag #flexfriday



Gains= Good shit! One will find that making gains consists of: the process of lifting, eating healthy, and making life decisions based off of ones health. It can also refer to something that something that brings one great pleasure and be used to describe things or people. ”I’ve been making ALL KINDS OF GAINS” ”No, I’m not going to drink that beer. I don’t want to kill my gains.”

GI: Glycemic Index – is a number associated with a particular type of food that indicates the food’s effect on a person’s blood glucose (also called blood sugar) level. The number typically ranges between 50 and 100, where 100 represents the standard, an equivalent amount of pure glucose. A good indicator of which foods to stay away from during your diet.



High day: When you´re on a carb-cycling diet this is the happy day with extra carbs.

Hangry: When you are so hungry that your lack of food causes you to become angry, frustrated or both. Very common with dieting bodybuilders and fitness athletes.



IFBB: International Federation of Bodybuilders, founded in 1946 – group that over-sees worldwide men’s and women’s amateur and professional bodybuilding.



Juice: A slang term for anabolic steroids, e.g., aka ”roids” being ”on the juice.”

Jacked: Very strong, huge muscles ”Has he been working out? He looks jacked!



Kudos: To gain kudos is to earn respect and recognition. ”Kudos to your mad bootey gains!”




Lean mass: Everything in the body except fat, including bone, organs, skin, nails and all body tissue including muscle. Approximately 50-60% of lean body mass is water.

Lifting with bad form: Doing exercises wrongly or with bad tecnique so they might really hurt you soon.

Lats: Abbreviation for latissimus dorsi, the large muscles of the back that move the arms downward, backward and in internal rotation.



Muscle head: Slang for someone whose life is dominated by training.




Noob: Someone who knows nothing about anything workout or fitness related. He definitely doesn’t lift.




Onion skin: Slang denoting skin with very low percentage of subcutaneous fat which helps accentuate muscularity.



Pose down: Bodybuilders performing their poses at the same time in a competition, trying to out pose one another. Usually with some bad ass music in the background while the judges finishes of their results.

Pump: Best explanation there is by Arnold Schwarzenegger: – The most satifying feeling you can get in the gym is the pump. Let’s say you train your biceps, blood is rushing in to your muscles and that’s what we call the pump. Your muscles get a really tight feeling like your skin is going to explode any minute and its really tight and its like someone is blowing air into your muscle and it just blows up and it feels different, it feels fantastic. Its as satifying to me as cumming is, you know, as in having sex with a woman and cumming.

Peak week: The final week of preparing before a bodybuilding competition. Where every drop of water, grams of salt, protein and carbohydrates are planned down to a  minute wise scientific plan to make the body look as ripped, swole and pumped as possible. Achieving there perfect form is essential. Dry with nice push to the size of the muscle.

Quads: Abbreviation for quadriceps femoris muscles, muscles on top of legs, front side of your thigh.



Ripped: Slang meaning extreme muscularity. Low fat %

Roid: Slang for anabolic steroid.

Roid rage: Spontaneus anger outburst due to overuse of steroids (one of it’s side affects).



Spot: Assist if called upon by someone performing an exercise.

Super Set: Alternating back and forth between two exercises until the prescribed number of sets is complete.

Swole: The state of being very muscular and/or buff and in good shape.

Sweep: Sweep is having a peak on the outside of the quad, which looks like a nice curved shapeNo sweep means the vastus lateralis is of equal ”width” along its entire length, regardless of how huge it may be. Good sweep would be demonstrated by the ”swelling” of the vastus lateralis where it gets wider/bigger towards the central part of the thigh, then tapers back down towards the knee.



Traps: Abbreviation for trapezius muscles, the largest muscles of the back and neck that draw head backward. Bull neck muscles.

Transformation Tuesday: Another excuse to post pictures of your great progress on instagram. Remember to use the hashtags #transformationtuesday

Throwback Thursday: An even more popular excuse to post fab pictures on instagram. Former great pictures of you in your prime, because right now you´re fat. No? Yeah, that´s right your bulking so its OK. Remember to use the hashtags #tbt and #throwbackthursday


Vascularity – Increase in size and number of observable veins. Highly desirable in bodybuilding.



WOD: Yes, it´s here. And it does not really belong in the Bodybuilding and fitness urban dictionary because its a crossfit word. Never the less it stands for Workout Of the Day.

WCW: aka Womens Crush Wednesday. An opportunity girl use post a picture of a woman they admire on instagram. Gaining favor with the woman in question and also adds to the possibility that someone might mistake the picture for her and gain som followers at the same time. Use ad the hash tags #wcw and #womenscrushwednesday



X-Frame: This is the body shape all bodybuilders are drooling about; The ”X” in this instance refers to having wide shoulders and back tapering into a tiny waist, then flaring again out to sweeping thighs.


Did we forget some words? Please comment below 🙂



About The Author

Ariell Rosenblad. Art director and Editor in chief Long and varied background in the field of exercise. IFBB Athlete.