Ability – is one potential.

Acceptance – willfully understanding the person or situation.

Ambition – is the desired conquest of an individual

Assertive – the ability to handle things efficiently, while maintaining good character.

Attitude – a temporary emotional way of being.

Attraction – a power that grabs your attention.

Being – is who a person really is.

Brave – having the continual mentality of a person who is courageous.

Character – a person’s principle ways of being and personality.

Camaraderie – is the unity of people enjoying one another’s company.

Compassion – choosing to understand a person’s state of being.

Confidence – knowing one has the ability to achieve what’s desired.

Courage – taking rightful action when situations become difficult.

Desire – a want that is fulfilling and strongly appreciated.

Diligence – persistent effort.

Discipline – allowing and not allowing oneself certain behavioral patterns.

Discretion – having sound judgment for others appeasement.

Divine Higher Energy – power that has all power of your life.

Drive - a persistent yearning to achieve.

Emotions – the concentration of thought pattern that is currently in thought/power.

Enthusiasm – the brightness of a person’s character.

Experience – through one’s personal involvement, the knowledge that is obtained.

Faith – Belief of something that is not presently so.

Focus – concentrating on subject matter for allotted time.

Freedom – is the act of being, without other consideration.

Grateful – appreciating anything or anyone in life.

Growth – is the process of maturation closer to your Divine Higher Energy.

Happiness – in the state of continual euphoria.

Health – the make-up a person’s spiritual, mental, emotional, and physical being.

Honesty – the ability to state what is perceived to be for oneself or others.

Hope – the belief in something that is not currently present.

Humility – one’s ability to learn new things in the sight of others wisdom.

Humbleness – one’s ability to act without a wrongful ego.

Imagination – the ability to create.

Individuality – each person’s own uniqueness.

Influence – one’s impact on self & others.

Integrity – Keeping your word.

Intuition – something known instinctively.

Justice – Is the fair way to be.

Knowledge – information.

Lifewish – is the primary purpose of one’s existence.

Love – acknowledgement and gratitude for oneself and others.

Meditation – the act of consciously focusing all of your listening to your Divine Higher Energy.

Mentorship – the act of teaching so others will learn.

Motivation – the drive and action pursuing one’s goals.

Need – necessary for life.

Open-Mindedness – the accepting of something, sometimes not usually believed by oneself.

Patient – the ability to wait or act without anxiety.

Peaceful – possessing the quality of clarity.  A.k.a. Serene

Perceptions – is the opinion one holds.

Perseverance – one’s continual action.

Positive – In a mind state of gratitude.

Purity – to have your Divine Higher Energy’s intentions.

Prayer – Is the act of directly communicating with your Divine Higher Energy Source.  Best done alone, and carefully.

Quest – task of desirable completion.

Rest – quieting oneself.

Righteousness – acting on the will of your Divine Higher Energy’s Order.

Serenity – Being in a continual state of clarity, inner peace.

Spirituality – a person’s energy way of being.

Strive – the action of one’s internal drive.

Strength – having many important components of rightful living.

Thoughts – are ideas that use mental activity.

Tolerance – the continual understanding of an undesirable person or circumstance.

Trust – is the knowing of faith.

Unity – the common thread which unites people together.

Vision – is the intuitive collection of thoughts that may create an opportunity.

Want – a short term desirability.

Willingness – the act of trying.

Wisdom – following your Divine Higher Energy Source’s Will.

Note:  The terms are described in a physical sense, though they may be used for other purposes, like describing a person’s spiritual or mental make-up.

Bangin – Meaning that one finds you very attractive.  Exp.  Yo last night I saw dis girl, she’s bangin bro.  (That’s one heck of a compliment).

Beautiful – implying that the girl is attractive in mind, body, and spirit.

Body Fat – amount of adipose tissue in the body.  Some is necessary for life though too much is harmful & unattractive.

Body Mass Index (BMI) – Something very old and outdated, needs to be revised.  Its intention is to record the normalcy of one’s height to weight ratio.  If termed undesirable then one has a higher risk of cardiovascular disease or type II diabetes.  Though some may have a high BMI due to a decent amount of muscle mass, and they should not worry.  For example 180lb. Male standing 5’8, lean and strong should not panic or lose 30 lbs of muscle mass because the BMI chart says he’s at High Risk for Cardiovascular Disease.

Cute – means that the one has a particular physical feature which is appreciated, physically speaking.

Fine – implying that there is a considerable attraction for the person this adjective is directed.

Handsome – implying that the man is attractive in a masculine way, usually in a witty way too.

Hot – Something of great desirability.  Easily lusted for.  

Muscle – amount of skeletal muscle tissue in the body.  A good amount is healthy for you, though too much may require the body to intake lots of complete proteins to maintain muscle mass, which puts the body in a more acidic state, and therefore makes one more susceptible to cancer.

Plump – usually refers to a woman’s physical make-up.  A male will make this remark when he favors the woman’s physical body-shape, where her body is at the exact thickness and curvature at each of her body part’s contour in which he most appreciates.  Similar to thick, though plump, makes reference to a more detailed observation of appreciation.

Pretty – means that a woman is considered moderately attractive in the opinion of the male making the comment.

Ripped – Refers to the amount of definition one has.  Exp.  Yo man, you’s ripped my brother, check out those guns’ and abs a Steel.

Sexy – the particular person is irresistibly attractive by instinctive nature.

Smokin – is where one cannot physically take their eyes off the one they are attracted to, unless they start crying inside like a crybaby.

Thick – Is used for both genders.  Males – means he’s got a hunk of a body.  Females – means she’s got curves that melt off her like honey, usually when a male checks a females top, hips, gluteal fold, and legs.

Slammin – usually refers to women.  When a male is peaking with aggressiveness in his testosteroneness, while gazing at female of his liking.

Waist to Hip Ratio – Is the ratio of one’s waist to hip.  The main intention of this test is to note if one has a higher chance of cardiovascular disease.  Men with a waist of 40 in. or greater and women with a waist of 35 in. or greater are generally noted as having a higher chance of cardiovascular and metabolic diseases.

Strength training has become a way of life for many.  Coaches, power lifters, body builders, fitness professionals, educators, and many others have come up with ways to methodically plan a strength training program for a period of time.  The time is dependant of the goal of the team, group of people, or individual.  The component of time, when talked about with planned exercise, is known as, periodization.  Periodization is a planned program of exercises that manipulate training variables in a specific way to reach the training goal(s).  A macrocycle is known as one year.   A macrocycle is split apart into mesocycles, which are 3-4 months each.  Mesocycles are broken down into microcycles, which last from 1-4 weeks each.

Natural Body Man's Training Definitions

Muscle Movement Types

Concentric – When muscle shortens, usually in a flexion.

Eccentric – When muscle elongates

Isometric – When a muscle is tense, though there is no movement.

Training Phases

Looking Good Phase – phase of training concentrated in toning and shaping of the body.  Sculpting the look that you like to physically look like

Power Phase – phase of training concentrated in the highest dense muscle.

Strength Phase – phase of training concentrated in building high dense muscle.

Weight Loss Phase – phase of training concentrated with continual weight loss, concentrate on the looking good phase as an exercise prescription.

Anaerobic – Oxygen is not urgently needed to produce energy.

Aerobic – Oxygen is needed to produce energy.

1 - Full Power – (ATP-PCR, Phosophagen-Creatine) – Fuels body with mind blowing power for up to 5-10 seconds.  Creatine is Full Power’s primary energy source.  Anaerobic.

Examples:  1-3 Maximum Repetition, 40 yard sprint, High Jump, Sumo Wrestling

2 - Enduring Power – (Lactic Acid/Fast Glycolosis) – Fuels body with blasting     strength for up to 2 ½ minutes.  Simple sugar is Enduring Power’s primary energy sources.  Anaerobic.

Examples:  Strength Training of 4 reps per set or greater, Wrestling for 2 minutes, Boxing round, Muscular Endurance Training, Basketball, Soccer, & Hockey.

3 - Slow Power (Oxidative Phosphorilation / Aerobic System) – Fuels body for steady activity.  Fats are used as Slow Power’s primary energy source for activities over 3 minutes. When performed for up to 15 minutes or greater is termed Aerobic Exercise.  Aerobic.

Examples:  Slow Jog, Walking, Activity that is not muscularly challenging performed under 3 minutes, Sitting, Sleeping.

Note:  Throughout all activities, all energy systems are always working.  Though depending on the nature of the activity being performed, will determine the major energy source being utilized.

Duration – The total amount of time is takes to complete an exercise.

Frequency – Number of days one is training in a specified period of time (Exp. 3 days per week).

Intensity – refers to how hard you’re working out in relation to a 1 RM.

Muscle – skeletal muscle tissue that making you strong and look great.

Periodization – is a well thought plan usually manipulating training volume and intensity to maximize strength gains and activity performance over the course of a year, typically.

Repetition – Full range of motion of exercise performed.  Motions are usually both eccentric & concentric.

Repetition Maximum (RM) – is the most amount of weight that one can lift.

Rest Period – amount of rest between sets or other increment.

Set – A series of repetitions performed without rest.

Specificity – Types of exercises performed by direct means for achieving desired goals (Exp. If you want more sculpting in your arms then train for Sculpting in the Arms 8-12 Reps for most people.).

Speed, Agility, Quickness (SAQ) – refers to a type of training that enhances and increases mobility and function of movement through a period of time.

Volume – is the total amount of work exerted for the work being measured (Exp. Set, Session, Week, Month, Year, Etc..).  

Specific Types of Workouts

Full Body – done by exercising all the major & most minor muscle groups in one workout.  Example:  Training Core, Legs, Glutes, Chest, Back, Shoulders, & Arms in one session.

Push/Pull – done by exercising the muscles that biomechanically either push on one day or pull on a separate day for the workout.  Example:  Training Quadriceps, Calves, External Hips, Chest, Anterior & Medial Deltoids, & Triceps on Monday.  Training Core, Glutes, Inner Thighs, Hamstrings, Back, Trapezoids, Rear Deltoids, & Biceps on Wednesday.

Upper Body/Lower Body – done by exercising only the upper body on a set day or only the lower body on a set day.  Example:  Training Glutes, Quadriceps, Thighs, & Calves on Monday.  Training Back, Chest Shoulders, Arms, & Trapezoids on Wednesday.

Major/Minor – is done by exercising all the major muscle groups on one training session and exercising all of one’s minor muscles on a separate training session.  Example:  Training Quadriceps, Glutes, Back, Chest, & Shoulders on Monday.  Training Thighs, Calves, Trapezoids, & Arms on Wednesday.

Zone Training – is done by exercising one specific region of the body on a particular day.  Usually a quick training session with a lot of focus on one particular body part.  Example Monday – Legs, Tuesday - Chest, Wednesday – Back…etc…

Bulking Up – 3 sets of 5-6 reps at high intensity.  Three minute rest breaks.

Negatives – Training with a spotter(s), by allowing the weight to lower as slow as possible.  Afterwards the spotter(s) will lift the weight to the beginning point of the exercise and repeat the lowering phase.  Used to increase strength/power.

Reverse Pyramid Training – Beginning with high weight and stripping weight to lesser weight and performing a couple of reps.

Stripping Sets – Training at a high intensity and stripping weight after failure for same # of reps.

Super Setting A – Training a muscle group then immediately training its opposite muscle group, without rest.

Super Setting B – Training a muscle group with at least 2 exercises, one after the other without rest.

Body Part Pump – Training one region/body part usually between with 3-8 different exercises/angles for a total of 12-20 sets, with little rest, you choose the # of reps.

Circuit Training – Training lots of exercises in a row.  15 second breaks or less.

Pyramid Training – Beginning with low weight and increasing weight on same exercise.

Three System – Training one body part with 3 different exercises, 3 sets each, no rest.

Varied Circuit Training – Same as circuit training with all different body parts.

Regular Repetition – Exercising through a full range of motion.

Mini’s – Pumping through a small range of motion to get a super-pump.

½ Repetition – Exercising the repetition through ½ the range of motion.

¼ Repetition – Exercising the repetition through ¼ the range of motion.

Partial Repetition – Exercising the repetition through some of the range of motion.

Exercise Prescription for Looking Good (Sculpted – Tone Body Shape)

Note:  The number of exercises performed per body part depends upon your muscular development goals.  Primary muscles (Quads, Glutes, Hams, Back, Chest, & Shoulders) usually require more exercises performed per body part, than smaller muscles (Example 2-4 exercises per body part).  Smaller muscles (Calves, Biceps, Triceps, and Trapezoids) usually require less. Again this is based upon your goals, and these suggestions may be subject to change.

The number of total sets performed during the workout is also dependant on your goals, most fitness professionals prescribe an average of 15-20 sets per workout for a beginner, under 6 months of consistent exercise training.

After this training phase is complete, it may be in your best interest to take an active rest for 10 days to 20 days.  Active rest may include, swimming, kayaking, or some other activity, that involves muscle work but in a totally different way, 2-3 days per week.  Active rest can be noted as a transition phase.  Once rest is complete, one may return to his/her particular choice of exercise training to pursue fitness maintenance and goals.

Philosophically speaking, changing your activity every so often, is healthy for your mind and body, and could prevent your chance of injury, while putting engaging in a fun filled activity.

Always consult your physician or health care provider before beginning any nutrition or exercise program.  Use of the information of this website is to the sole choice and risk of the reader.

Examples of Different Good Lookin’ Phases Hypertrophy – 4 weeks (German Volume Training) Gaining Mass

• Workout core each training day, including 5 exercises.
• Take exactly a 1 minute rest break in between each set

Note:  The number of exercises performed per body part depends upon your muscular development goals.  Primary muscles (Quads, Glutes, Hams, Back, Chest, & Shoulders) usually require more exercises performed per body part, than smaller muscles (Example 2-4 exercises per body part).  Smaller muscles (Calves, Biceps, Triceps, and Trapezoids) usually require less. Again this is based upon your goals, and these suggestions may be subject to change.

The number of total sets performed during the workout is also dependant on your goals, most fitness professionals prescribe an average of 15-20 sets per workout for a beginner, under 6 months of consistent exercise training.

After this training phase is complete, it may be in your best interest to take an active rest for 10 days to 20 days.  Active rest may include, swimming, kayacking, or some other activity, that involves muscle work but in a totally different way, 2-3 days per week.  Active rest can be noted as a transition phase.  Once rest is complete, one may return to his/her particular choice of exercise training to pursue fitness maintenance and goals.

Philosophically speaking, changing your activity every so often, is healthy for your mind and body, and could prevent your chance of injury, while putting engaging in a fun filled activity.

Always consult your physician or health care provider before beginning any nutrition or exercise program.  Use of the information of this website is to the sole choice and risk of the reader.

Example of Strength Training Phases Strength/Power Phase – 4 weeks – Descending & Ascending Pyramid

• Workout core each training day, including 5 exercises.

Wrestler Strength/Power Phase – 6 weeks

• Workout core each training day, including 5 exercises.

Basic Power Phase

Note: 

The number of exercises performed per body part depends upon your muscular development goals.  Primary muscles (Quads, Glutes, Hams, Back, Chest, & Shoulders) usually require more exercises performed per body part, than smaller muscles (Example 2-4 exercises per body part).  Smaller muscles (Calves, Biceps, Triceps, and Trapezoids) usually require less. Again this is based upon your goals, and these suggestions may be subject to change.

The number of total sets performed during the workout is also dependant on your goals, most fitness professionals prescribe an average of 15-20 sets per workout for a beginner, under 6 months of consistent exercise training.

After this training phase is complete, it may be in your best interest to take an active rest for 10 days to 20 days.  Active rest may include, swimming, kayacking, or some other activity, that involves muscle work but in a totally different way, 2-3 days per week.  Active rest can be noted as a transition phase.  Once rest is complete, one may return to his/her particular choice of exercise training to pursue fitness maintenance and goals.

Philosophically speaking, changing your activity every so often, is healthy for your mind and body, and could prevent your chance of injury, while putting engaging in a fun filled activity.

Always consult your physician or health care provider before beginning any nutrition or exercise program.  Use of the information of this website is to the sole choice and risk of the reader.

Example of Strength/Power phase Wrestler Strength/Power Phase – 6 weeks

• Workout core each training day, including 5 exercises.

P.S. – The above example is not a pure power phase, it has a combination of strength to it.  If you want to strictly train in a power phase, then decrease the repetitions per set, to 5 or less.

1-       Carbohydrates – Provide energy for the body and proper function of the mind.  Click for  Fruits/Liquids/Grains with lots of High Sugar.

2-       Proteins – Provide repair, maintenance and building of skeletal muscle tissue.  Also provide a lesser form of energy for the body.  There are eight essential proteins that the body does not produce, which are essential to sustain life, often termed " The 8 Essential Amino Acids" (Phenylalanine, Valine, Tryptophan, Threonine, Isoleucine, Methonine, Lysine, Leucine – Most Anabolic, Histidine is essential for infants & Arginine is essential for smaller children).  Click for examples of Proteins.

3-       Essential Fats – Provide protection of organs, insulation of skin, transportation of nutrients, and slow acting energy for the body.  Omega 3 fats, EPA & DHA are essential for life.  Click for examples of Fats .

4-       Nutrient Timing – Consumption of Carbs, Proteins, and Fats – Immediately Before/During/& Immediately After Workout.  For purposes of Strength Training, consume Carbohydrates in the form of high simple sugars, most easily absorbed by the body, in the shortest amount of time, for improved performance.  Consume Complete Proteins, preferably as close to liquid form as possible, with a high content in Leucine.  Consume any Unsaturated Fat that will help with speedy transportation of Carbohydrates and Proteins.  

5-       Essential Amino Acids – Supply the body with optimal muscle building.  Consume Immediately Before/During/Immediately After Workout. (Phenylalanine, Valine, Tryptophan, Threonine, Isoleucine, Methonine, Lysine, Leucine – Most Anabolic for Muscle Building Purposes, Histidine is essential for infants & Arginine is essential for small children.)

6-       Branched Chained Amino Acids (B.C.A.A.) – The 3 most anabolic proteins the body does not produce.  Leucine, Isoleucine, and Valine.  Consume about 30 minutes after workout.  Helps in the recovery of muscles for the next workout.

7-       Caesin – Slow digesting protein that is optimal to consume when going to sleep, Thought to stop or slowdown protein breakdown, during sleep and even help build muscle instead.  Found in cottage cheese.

8-       Caffeine -  Stimulates the body.  Pain inhibitor and Speeds Metabolism.  Take before or during workout, not after.  Take 5 mg/kg.  Females weighing 120lbs. should consume 220 mg of caffeine before or during a workout to maximize performance advantage.  Males weighing 180lbs. should consume 400 mg of caffeine before or during workout to maximize performance advantage.  My professor Dr. Jose Antonio created JavaFit Energy Extreme.

9-       Electrolytes – Sodium, Potassium, & Chloride.  Used for replenish lost salts and rehydrate the body.  Though may not be needed for most activities, unless participating in a extremely prolonged event such as a marathon (2 ½ hours or greater).

10-    Creatine – Increases Raw Power and Strength Output.  Load with 24 grams per day for 4 days.  Then take between 3-6 grams daily immediately before workout. 

11-   Beta Alanine – Increases building of Muscle.  Take 3-6 grams Immediately Before/During/Immediately After Workout.   

12-   Fish Oil – Helps transport nutrients very efficiently and helps in brain activity.  Shown to relieve depression in Type II Diabetics.  For best results take the in fish, liquid form instead of capsules.  Minimum of twice a week.

Always consult your physician or health care provider before using any performance enhancers.  Use of the information of this website is to the sole choice and risk of the reader.

In the middle to late 1800’s, some very smart men, began exercising with weights, to build their bodies strong and attractive.  Many of these men sensed the radical movement of technology being slowly incorporated into the everyday person’s lifestyle.  These smart men proceeded to educate those around them and the mass media about the benefits of their type of exercising.  Their type of exercise training is known today as strength training.  Before the 1980’s, strength training was commonly stero-typed as a form of exercise done by those known as, “Hardcore gym rats”. 

Hardcore gym rat or not, through the years it has remained very obvious that those who strength train have a much greater competitive advantage when competing in most any athletic events, requiring some strength, when compared to those who do not strength train. Strength training has increased dramatically in popularity, among the mass media since the 1980’s, in America.  Many of today’s most attractive movie stars, regularly strength train, at a gym.  Strength training is also advocated by doctors of most any discipline, and is regarded as a vital component to one’s overall health.   

Strength training progresses one’s optimal fitness level including such things like lean body mass, fat free mass, overall positive attitude, balance, coordination, and reaction time, just to name a few.  Strength training also creates a physical body to have a much more toned, muscularly fit physical shaping. This nice body shaping brings to life, a much higher sex appeal attraction, to the naked eye of most anyone by instinctive nature, without question.  Strength training is coined, as an integral component, of one’s health.

Dan Kris Kyle – 45 years old, been through 4 spinal surgeries, lost 52 lbs through swimming, walking, spiritual activity, & exercise.  Finds inspiration through nature, and no matter how much pain he’s in “I believe through effort, that I can better myself daily.”  Was a volleyball player in professional ranks then injured.  His goal to get back to the best he can.   

Scott J. Herman –  Wellness expert chiropractor, past champion bodybuilder.

Patrick Jacobs – Strength and Conditioning Professor at Florida Atlantic University.  I look forward to going to class alot when Dr. Patrick Jacobs instructs, he's funny, strong, and cool.

Everett Sinderoff – Mr. 1946 U.S.A.

Beginning with Earliest Dates of Birth

John Kellog, 1852-1943

Bernarr Macfadden, 1868-1955

Eugen Sandow, 1867-1925

Joseph Pilates, 1880-1967

Joe Bonomo, 1901-1978

Jack Lalane, 1922-Present

Joe Gold, 1922-2004

Joe Weider, 1922-Present

Arthur Jones, 1926-2007

Steeve Reeves, 1926-2000

Richard Berger, Late 1920’s-Present

Beginning with Earliest Dates of Birth

Arnold Schwarzenegger, 1947-Present

Richard Simmons, 1948-Present

Bill Phillips, 1964-Present