Girls, Gains and Growing Pains
Get ready to start working smarter and harder to achieve your fitness goals. In every episode, we break down common health and fitness questions in a fun and relatable way. Whether you’re a beginner or far along on your fitness journey, this podcast is for you.
Girls, Gains and Growing Pains
Gym Vocabulary 101
Laugh and learn while we dive into the curious world of gym lingo, where being yoked is a compliment and bulking isn't necessarily about eating as much as possible. This episode isn't just about decoding fitness vocabulary; we share personal stories and insight into our fitness routines. Get introduced to a wide variety of potentially new terms in this all-encompassing discussion including the exhaustion of doing plyometrics, the precision of EMOM routines, why stretching isn't just something to breeze through after your final set, and much more.
Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!
This is Girls Gains and Growing Pains, a podcast about working smarter and harder to achieve your fitness goals. In every episode, we break down common health and fitness questions in a fun and relatable way.
Speaker 2:Whether you're a beginner or far along on your fitness journey, this podcast is for you. I'm Rachel Johns, a bikini bodybuilder, nutrition certified through Precision Nutrition and a NASM certified personal trainer, and I'm Julia.
Speaker 1:Ross, just a regular gal trying to get healthier and lose weight.
Speaker 2:It is important to note that neither of us are medical professionals, and the views expressed on this podcast are those of the host.
Speaker 1:And today we're going to be breaking down just some knowledge that I have gleaned from my time with Rachel that we thought would be really helpful to share with you all, and that is gym vocab. Yeah.
Speaker 2:I a lot of clients are like I don't know, I don't know what that means. Can I learn what that means? So so Julie and I have a long list of some vocab that we thought of and that maybe we didn't know at first.
Speaker 1:Yes, things that I've either asked or that you have asked in your experience, and then just a little extra fun ones that we read about online, cause we're all beginners at some point. Exactly, exactly, yeah. So it's better to know these things now than dumbstruck in the middle of the weights floor, which is what happened to both of us some of the time.
Speaker 2:I know, I didn't know anything going in, so yeah, do you want to?
Speaker 1:do you want to kick us off with our first word? What is what's going to get us going today?
Speaker 2:okay, well, this is something that keeps me motivated.
Speaker 1:Every workout is, and it's called pump the pump yes, when I first heard this, I thought it was something inappropriate, but it's not. It's it's. It's pure, it's innocent, it's. It's all that is good in the world it is. How would you define pump in your most sophisticated way? Because I have my, my casual way to define.
Speaker 2:How would you define it pump is basically when you're using a certain muscle group and you get a good blood flow to that muscle group and the muscle starts looking visibly bigger so there's this thing that they call a pump cover, which is when you wear like an oversized t-shirt or sweatshirt where you start working out and then, once you get nice and warm, you take the the large t-shirt or sweatshirt off and it reveals your pump. So your muscles look bigger, you look fuller and that might come from eating carbohydrates before your workout, being really well hydrated creatine, which is a supplement that helps bring water to your muscles. Yeah, and you look bigger, especially on like upper body days. For me, I don't feel like I get that great of pump on my lower body, but definitely my upper body, like my shoulders, when they look around.
Speaker 1:And it's so motivating.
Speaker 2:Allie actually just texted me about this. She's like she worked out in a tank top the first time. The other day she was like it's so cool seeing my shoulders like raises, like they look nice, you know pump can be a really motivating thing for people at the gym. So that is your pump yeah, we love a good pump in this household yes, and so the next one, though, is something I think you love, and it's your pr oh my gosh, my motivation every time, yes.
Speaker 1:So your pr or your pb is your personal record or personal best, and so I am very competitive, but I have to be competitive with myself for my own mental health for right now. So I love a good PR, because it just basically means that this time I either lifted a heavier weight or lifted the same weight, but more times, so for more reps which we'll find a little bit later and it's always exciting because it just means that you, you hit something new and so, yeah, it's very fun to shoot for. But, yeah, pr, pb, you'll hear that thrown out a lot, especially around, yeah, people like me who are just trying to max it out every single time the end.
Speaker 2:Pr is a nice motivation too, because you know whether you're doing weight loss, whether you're doing whatever. The second you start hitting heavier weights, you're like something's happening within me. I'm getting stronger, there's more muscle, whatever that looks like. I'm just getting you know.
Speaker 1:So that's a great feeling for for a lot of people well, and even with like PR, it's not just muscle too, it's also with like cardio at my stair master. Yeah, like every time I hit another two to five minutes on the stair master. I appreciate that PR more than any heavyweight lifted.
Speaker 2:I would say, that's, I love that what are your favorite PRs? Oh okay, I hated squatting for the longest time. I think I talked about that on here already but when I was finally able to hit a plate on each side for my squat after ages of not being able to, that was like, okay, we're, we're making progress and because for right now I'm not doing any sort of lifting towards, my my PR, all my lifting is high volume right now for hypertrophy training, which we will also go over the definition of but see, that's how it happens.
Speaker 2:It's all throughout so we'll just define hypertrophy real quick. Let's do it. Hypertrophy training is when you're focused on my energy drink just really announced. Actually, this is it. This one doesn't this one's just vitamins and antioxidants in it.
Speaker 1:There's no caffeine in that, just an ice, you know yeah.
Speaker 2:So hypertrophy training is basically when you're trying to grow more, add more muscle mass to your body. It's not necessarily geared towards like hitting the highest amount of weight that you possibly.
Speaker 1:It's not powerlifting.
Speaker 2:It's not powerlifting, it's very like it's repetitive Hypertrophy training can get boring. I feel like pretty quickly.
Speaker 1:Well, and it's less fun because you get less street cred at the gym because you're lifting a lighter dumbbell or a lighter weight you know, and you're just like nope, look, I swear, keep looking. I'm doing so many reps, you know what's so funny, though, is my pump is so much better when I hypertrophy train.
Speaker 2:It really is, I just don't like it as much because you have so many reps going on so much more blood flow, but hypertrophy training is basically when you're trying to grow your muscle mass which. I do that sort of training with my weight loss clients because we just need to keep getting more muscle mass so you burn more calories so that's why I do so many lateral races, so many lateral races so on the other end of the spectrum though, we have a one rep max and that is basically when you can literally only do one rep of a weight and that's it, like you're burnt out, so it's like the absolute most weight you can push, pull, squat, whatever with that amount.
Speaker 2:So benching is a great way that people have a one rep max and most common one. I would say yeah, and it's just like you get it down, you get it back up and that's it like you can't do it a second one well, and I think it's really like the thing that I had to learn most with the one rep max is you need someone spotting you when you're?
Speaker 1:attempting a one rep max because I normally work out alone and I'm not keen on, as I've literally never introduced myself to anyone at the gym like I'm just, I'm not, I'm not a talker at the gym and so no one ever spots me.
Speaker 1:So when we did the one rep max, like Rachel was right above me like, okay, it's gonna feel really heavy and I was just not used to it at all because I'm so used to needing to be able to yeah, not die by myself pretty much the only compound movement you don't need a spotter for is a deadlift.
Speaker 2:Yeah, squatting, definitely you should have people there or have like the squat rack the bars like the safety is up. So that is one rep max. This next one I love because I have had so many people ask me what this is and it is. What does it mean to say you're natty.
Speaker 1:I asked you this. Yes, well, because I'm on all of these like I don't know, I'm not a vegan, but the lifestyle fascinates me. So I'm on a vegan forum online and people always say like, oh, I'm vegan and I'm natty. So I thought it was like a nutritional term. It's not.
Speaker 2:It's not so do you want to do, you want to define natty for us yeah, so especially with when you're competing in like bodybuilding yeah, this is more your realm, yeah it is so, and but you'll hear this in commercial gyms all the time, because people who don't even compete still do it. So natty means that you are not on any performance enhancing drugs.
Speaker 1:Yes, and can you name some performance enhancing drugs Like does that include caffeine? No, no, no.
Speaker 2:It means like testosterone, okay. And like the stuff that you need a doctor for.
Speaker 2:Or should have a doctor, for I was going to say probably doctor recommended yes, and people ask me me too, because even bikini girls won't be completely natural. Natty stands for natural, yeah, I am, and my coach and I are on the same page about that. Yep, that's something I don't want to do, and so I am Natty. Now, someone who's not is one way we say that is that they're taking gear. They're on gear. Oh, I've never. Oh, whoa, yeah, gear.
Speaker 2:G-e-a-r they're on gear, gear, gear gear so if you hear someone, it's like oh yeah, like I'm cycling, like my gear, it's like what they're using. And then there's also another term with supplements or steroids, any of those performance enhancing drugs, whatever that looks like, that coaches will say run it. And that means let's start it, let's cycle it, let's get going on it.
Speaker 1:So, oh my gosh, wait, can you use that with me, but with my fat burner you?
Speaker 2:can't. That's how Enrique will.
Speaker 2:He texted me one time and he was like, oh yeah, run it. And I didn't know what that meant. And then I was like it was like one of my supplements that I was like I was like we were going through like vitamins or something before the show and he was like, oh yeah, run it. And then I was like I asked one of my friends, well, who was my previous coach Parker. I was like what does he mean by that? And he was like, oh, he means start it, start it now, take it.
Speaker 1:And taking my vitamin D would feel so much cooler if you texted me like run it on a mission right, I like that actually. No, it sounds very cool. Yeah, run it petition to adopt that into general vernacular right.
Speaker 2:Run it vitamin c run it, run it. So yeah, this is kind of just leading us into a lot of things. I might have to scan this list later out to make sure we hit everything. So one thing we might say is pre-workout yes, I.
Speaker 1:I watched you take pre-workout before I ever took pre-workout and to me it just seemed like this mystical, like potion almost, because it it's colorful stuff before I work out. Well, and you throw in some funky stuff in there. So I tell us a little bit about what is actually in pre-workout, because we hear about it a lot, but what is it actually comprised of?
Speaker 2:Well, all pre-workouts are kind of different things, like some people buy stimulant pre-workouts which has, like, a lot of caffeine, that's true.
Speaker 2:Some people take like just an ungodly amount of caffeine before they work out. I need like a middle ground, but so some of them have beta alanine. So if you're someone super sensitive to pre-workout, you might be taking some of the beta alanine. Beta alanine is the thing that makes you feel like you're itching, so. So ghost the products ghost are really high in beta alanine, and I actually all. So I take a lot of stuff in my pre-workout mix. So I have a pre-workout which I just got with Ghost and they have a large amount of beta alanine in it. So and pre-workouts will possibly have like taurine, which is supposed to help you focus it might have beta alanine. It's supposed to get you hyped up and going for your workout, so that's why it has caffeine in it. But I mix it with pump, which, like, like we said earlier, it's what makes the muscles pump up, but now you can actually take something to enhance that and it makes a big difference, at least for me.
Speaker 2:Yeah and so my pump actually has beta alanine in it. And then I know, and then I take creatine and I also have the creatine from ghost, which that is going to help you. You have to take creatine very regularly for it to work well. That helps with taking water to your muscles, but that one has beta-alanine. So I have to do like a quarter scoop of all three of them because of the beta-alanine content of them, because otherwise you get really, really itchy. Some people love that.
Speaker 2:I don't love it, but I do love the Ghost products right now because, I've tried a bunch of different ones and I don't like the super high stimulant pre-workouts that has a bunch of caffeine. I don't really need it.
Speaker 1:Well can we just this isn't technically a definition, but what would you say is an average amount of caffeine? Because I think in the fitness community, like a small amount of caffeine, just any. Any non-actual numerical description of caffeine is so subjective in the fitness industry. So you, what is like your normal caffeine intake?
Speaker 2:because I'll share mine, but I want to hear yours first so I always go based off of what I know is in a cup of coffee. Like every time I read a caffeine dosage, I'm like, okay, a cup of coffee is about 80 80 milligrams of caffeine. I am not going to take something that's 300 milligrams like that's just too. I think 200 is pretty much my max, but I need to be doing probably like a workout, especially if I'm going to be taking it with as a pre-workout, as a pump, with all these other things in my system. But I, first of all, I'm pretty good about getting sleep, you are. I'm pretty good about hydrating, so I'm not usually feeling just downright exhausted where I need anything more than the 200. So that it depends. Like one of the trainers at the gym, he's a big guy so he can handle a lot more caffeine than, like, my body could. Yeah, so, but I always encourage people to 200 or less because, like, 200 is still quite a bit and most people that's not the only caffeine they're drinking in the day.
Speaker 2:Most people have coffee, teas, whatever energy drinks. So you have to be mindful of okay, I'm taking pre-rocket today. Oh, I drank an energy drink. Oh, my gosh, I had coffee this morning. Like that add up. That adds. That adds up very quickly it does, but maybe we'll have a caffeine episode, yeah, so there's that. So then let's go to the word yote yote I love.
Speaker 1:This is activating the middle school boy in my personality so, julia, what does it mean to be yoked? Oh gosh, I mean if you see someone who's like so buff, they're walking, kind of funny because their muscles are just so big they're just, yeah, they're, they're moseying about their arms, are hanging out a little wide because they just, oh, they just can't put all those muscles like that. That's yoked to me. If you you're trapped like your shoulder muscles or just kind of like lean it over a little bit, you're yoked.
Speaker 2:You're jacked. Someone might say jacked Yep. I go up to Ephraim sometimes at the gym I'm like, do I look like a unit right now? And he's like, sure, Rachel.
Speaker 1:Do I look like a unit right now?
Speaker 2:Yeah, he tolerates a lot. Okay, he's truly a saint.
Speaker 1:Are there any other youth-related terms on there? I need to hear you say them. We'll just keep going.
Speaker 2:Do I look like a unit? Yeah, yeah, he's truly taking one for the team marrying someone with my personality.
Speaker 1:He's very lucky. He's doing just fine. I don't worry about him one bit.
Speaker 2:Okay, so now, what is a bulk?
Speaker 1:bulk you'll hear people say that bulk is funny because some people use it as an excuse to eat more that's very common in gym culture is the joke of you're eating something that you wouldn't normally eat on your plan. You say well, I'm bulking right now.
Speaker 2:I'm bulking it's bulking season, which is funny too, because people love to bulk, because they're like oh like, I look bigger.
Speaker 2:I need to explain what bulking is eating more food Bulking is where your calorie intake is going to be more than your expenditure in hopes that that helps you put on more muscle mass. Because you're not going to put on a ton of muscle mass if you're in a calorie deficit and you're probably not going to put on a ton of muscle mass if you're at a maintenance calorie, where you're eating the same amount of food that your body is burning. Yeah. So you have to increase those calories Now, given you should do it smartly. You should not just eat a bunch of fatty foods and hope that you bulk. You need to give your body the right foods to bulk. But people really love bulking season. I, on the contrary, hate it. I hate bulking, doesn't like it. Enrique knows that I don't. I don't like eating overeating. It doesn't feel good for me.
Speaker 1:I have stomach problems.
Speaker 2:Oh, I don't like it, but we have to do it because you know I have to put my smash. So there's bulking and then, my favorite, there's cutting. No, I love cutting.
Speaker 1:I think, I think it's the.
Speaker 2:It's so fun for me because I also feel like I get to play Tetris with my macros and I'm like, oh, fight this night. This I like that. I love having control over everything, and bulking and cutting are both ways that cutting I feel like I have more control over than my bulk. But cutting is basically now where, instead of eating more than your calorie output, you eat less so that you are cutting more body fat. Hopefully you're maintaining your muscle mass. But it's basically where you start to see more lines your shoulders, quads, things start to come out more and sometimes we say like, oh, we're just trying to see what's underneath, which is like what's underneath your body fat layer, so we can see where we need to grow muscle, where maybe things are growing more. That's a good way to measure it, because I know enrique and I talked about it where he was saying this girl, when we started cutting, she lost like all of her glutes because they didn't realize that it wasn't as much muscle nightmare as there was body fat nightmare. So they had to go back and rebuild her glutes after they cut a little bit. So that's cutting, okay.
Speaker 2:Let's go into reps and sets, okay, because I know people get these confused. So let's say you're doing bicep curls. Okay, that's a fairly simple exercise. So you're doing bicep curls. If you're gonna do 10 repetitions of a curl that is is reps those are your reps. Now, if you're going to do those 10 reps and do four, do that four different times.
Speaker 2:So 40 total reps 40 total reps, but broken into 10. That means you're doing four sets of 10 repetitions. So it's easy to think about reps as repetitions, because that's what it really is. So you're doing four sets of 10 repetitions, because some people think that it's four repetitions of 10 sets, like they get the words confused. Totally fair, so four sets of whatever repetitions you're doing. Okay, so that's pretty plain and simple. But that's when I think people took me a while. Yeah, I mean, it's just, there's a lot going on at the gym. Yeah, it's hard. So the next one is lats your lats. So, julia, what are your lats?
Speaker 1:I think they're. Are they my shoulders? No, okay, are they my? Are they my under bra? Yeah, that area.
Speaker 2:Well, it's the muscle. I say it lovingly, that is pretty much if you, if you lift up arm, there's a muscle underneath, right below your armpit, and it connects into your back.
Speaker 1:Oh, it's the one that, when you do your fun, gaston bicep pose. Yeah, so underneath.
Speaker 2:It's what makes your back look wide. That's actually called your latissimus dorsi. That's what that muscle is called.
Speaker 2:But we call it lats for short because you'll see lat pull downs at the gym. Get your litmus. It sounds like a harry potter word. It does. So that's a muscle group and I think it's great for anyone going to the gym to. I always say pull up a muscle, like anatomy photo on like just google, so that when you go to a machine that shows you, you can look it up on google to see what muscle you should be feeling. That's always a great way to know.
Speaker 2:Like when you see lat pull down, you'll be like, oh, it says latissimus dorsi. Yeah, so then we have buys and tries. So this is basically your biceps, which is the upper part of your arm, the front side, and then the back side is your tricep. So that's what we call buys and tries. Some people do a muscle split when they're working out. That's bi's and tri's. So your biceps and your triceps, and a split is actually the muscle groups that you work each day that you go to the gym. Some people split is back biceps, chest triceps, shoulders and legs like all of those take place on a different day.
Speaker 1:Yeah, so that's what a split is well, and that took me a really long time to figure out too, and that's also my favorite new I mean I was gonna say my favorite new conversation starter with people at the gym, but that would be a lie, that would be a farce. I have not actually spoken to anyone at the gym, but when I talk to people outside of the gym um, like my friends or like people I'm talking to like just meeting at, like parties and stuff, I'll say say like oh, what's your split? And it's a great conversation starter, especially if you're like newer to the gym world. Um, and if you're, it's just it's the perfect gym conversation starter. So I just like saying that too, it's, it's, it's really helpful because it's it's name dropping. You're showing you know the lingo is showing that you're smart about it, it, it's showing that you're smart about it.
Speaker 1:It shows your goals based on what your split is Exactly, and so sometimes, depending on the person, I'll be like oh, I do like four days of legs.
Speaker 2:It's just, it's so exhausting Just over here building these hamstrings of mine.
Speaker 1:Oh the hip thrusts I have to do. It's unbelievable.
Speaker 2:No.
Speaker 1:But it's good.
Speaker 2:And then it shows you're interested in what they're doing too. I'm just saying it shows some knowledge. It is kind of nice yeah.
Speaker 1:It's the perfect Cause. You're not asking about their nutrition. You're not asking, you know, oh what's your max?
Speaker 2:I hate when people say that oh my God, I'm like I don't know. I haven't done a max in a year and a half. I know.
Speaker 2:I know helpful one to learn at the beginning yes, this next one is one that people use when they're explaining things more so a trainer might say it to you, like a coach might say it to you. To be honest, people don't regularly like say it to like their gym bros, but it is used a lot when you like look up informational videos, so we're gonna include it. It's when people say like set the scaps so they use the word scaps, and that's just referring to your shoulder blades.
Speaker 2:Those are called your scap scapulas. Yes, scaps. So your scaps, yeah, scaps so that's a simple one.
Speaker 1:I'm laughing because I, my mom, is friends with the nice, like older ladies in their swim class. I say my mom, but my entire family, like my immediate family, goes to the swim class and they know I have a record player. And so this nice older lady gave me a vintage disney record from snow white, not snow white sleeping beauty, and there's a song on there called scumps. Oh, and I was so marley and I literally sat down and watched all of sleepy beauty to figure out what their song is. But now that you say scaps, all I can think of is scaps went to the tune of this freaking scumps drinking we can make a remake.
Speaker 2:That'll be our first foray into sounds for real so the next one is well, I'll put this one in, because I don't think we were going to put it in rpm, that's your rotations per minute, that's if you're a cycle person. So if you go into a cycle class, okay, your instructor might be like okay, guys, let's hit 80 rpms, that's oh, that's so many the speed.
Speaker 2:It's not as fast as you think it is because you go to like 120 during a cycle class, bro, so that was just a simple one to put in there but the next one is something that I use a lot as a trainer, a lot of trainers do, is your rate of perceived exertion.
Speaker 2:So rpe, yes, your rate of perceived exertion. And basically, if your trainer says to you, hey, on a scale of one to ten, one being like a feather, ten being like I can't move it, how did that weight feel for you? They're trying to see how you perceived that weight so they know how to adjust the weight. Because that's really good as a trainer to get that idea of where you're sitting at, so we can program workouts around that. And even with my online clients, I use RPE a lot, especially if it's an exercise you haven't done before. I don't know where you're starting, so it's good to say, okay, I want this to feel like a seven.
Speaker 2:Okay, this one should feel like a ten. That's why we're only doing five, like you know, to keep it's kind of like your own personal evaluation and it does kind of get you thinking of like, oh, how much does this weight really feel like?
Speaker 1:Well, and it's been really helpful for me too, because sometimes I have to do the workouts that you give me out of order because just equipment is taken and I have to go busy times.
Speaker 1:But it's really helpful to see it's rpe right yeah, it's really helpful to see the rpe in there, because I can look at it and say like, oh, this is only supposed to be a seven, so. And then I can like use that to gauge because I am definitely like I don't know I'm. I'm a shallow lifter. I like lifting heavier and like going to like the heavier parts of the weight rack and be like, oh, I'll take this, so it keeps me in check as an online training client to say, okay, I should not be like shallow lifting.
Speaker 2:It doesn't always have to be as excruciatingly heavy.
Speaker 1:No, it really shouldn't I? Just it's definitely my, my fatal flaw as a gym attendee. That's okay.
Speaker 2:Yeah, I like that. You like lift heavy.
Speaker 1:It's for fun.
Speaker 2:So the next one is Amrap. Have you heard of that before?
Speaker 1:I've only seen it on the app and I just Okay Avoid Like I don't know what that is.
Speaker 2:So Amrap they use it in CrossFit a lot too. It's as many reps as possible or as many rounds as possible. So at the gym, when a trainer might put AMRAP for reps, it means to do as many possible ones as you can. Now, if it's in CrossFit, sometimes they'll set a timer for 10 minutes and it'll be an AMRAP. So it'll be like four or five exercises and you'll just you'll just go through them as many times as you possibly can and count the rounds that you do, and that's kind of like the competition side of CrossFit is how many rounds you can do.
Speaker 2:So that's what AMRAP is A-M-R-A-P and then so another thing that is similar with the CrossFit terms is Metcon. You'll hear that that's metabolic conditioning. That con, you'll hear that that's metabolic conditioning. That's where you're just trying to get the highest amount of calorie burn. So you're doing this like really, really intense exercise, like compound movements, like they'll deadlift, they'll do squats, they'll do pull-ups whatever they'll do a bunch of stuff like that where they're just exhorting like crazy, but it's for a short period of time.
Speaker 2:Uh, we actually have at equinox, like a metcon class, that kind of mimics, that condition style like related to hit it feels similar but it's longer. It's not like 20 seconds on it's. It's a little bit different how exhausting, my god.
Speaker 1:It was exhausting when I was exhausted.
Speaker 2:Okay, bpm julia. What is bpm beats?
Speaker 1:per minute. So this is how many times your heart beats in a minute, right, yeah?
Speaker 2:and you can use your bpm to measure, like your cardio zones to measure, because sometimes if I have a client who's doing something and like their heart rate goes up to like the 160s, like we'll take a little bit of a longer rest to let it come back down to like the 130s, 120s I've gotten into like 190 on a lift before and then just said like okay, we're gonna take a rest, yeah, so that's why, like having like a smart watch to measure, it's so worth it, yeah, for sure.
Speaker 2:The next one is bcas. Do you know what that stands for?
Speaker 1:is this the? Is the bca separate from the bcca?
Speaker 2:so no, you're just thinking of bcas. So it's's. Bcaa.
Speaker 1:BCAA, polycarbonate amino acids.
Speaker 2:No, but the amino acid's correct, so it's actually it's 50%. Yeah, guys honestly, supplements are hard, but this is something you will hear commonly is people like oh, these are BCAs.
Speaker 1:Yes.
Speaker 2:Those are branched chain amino acids, because you drink them it helps with recovery, it helps with, like, protein synthesis, kind like. So what's in like because? Is it different than an electrolyte?
Speaker 1:yeah, yeah because amino acids make up protein, if you remember.
Speaker 2:I think they teach us that and like I don't know if they taught him that in high school I don't know if it was college like there's three amino acids that makes up a protein.
Speaker 2:So you're giving your body the tools to make the proteins. Now there's a little discrepancy right now with the BCAAs versus the EAAs, which is your essential amino acids, which are a little bit different. Yeah, which is the ones your body absolutely needs. So you might get it from your foods, but some studies are showing that the EAAs are better for your protein synthesis than BCAAs. But some people feel that, some people don't Drama. So you know, the fitness world is always evolving.
Speaker 1:The discourse More studies are coming out.
Speaker 2:You know Some of it. People are like well, are the supplement brands just trying to get our money by selling us BCAAs? So there's a little discrepancy. So do your research, yes, so let's keep going Failure.
Speaker 1:Yes, training till failure is lifting or stair mastering or rowing or just doing whatever you can until you can't possibly do it one more time. And so you've probably seen people do this, especially if you're on the weights floor where someone will be lifting and you'll see them exerting a lot and then they'll just drop the weight. And so I was on a forum online. Someone's like why do people drop weights? And it's like, if you're lifting till failure, so lifting until you physically cannot lift anymore, it's really hard to be like, okay, now I'm'm gonna super socially acceptably set down the the weight you know, so that that's till failure. And it comes up a lot in the gym meme culture as well, because a lot of people joke like oh, I don't train till failure for the gains, I train till failure because I can't count how many reps I'm doing.
Speaker 1:Because when you're lifting really heavy, you forget and lose track. So that's failure to me, would you add anything to that definition?
Speaker 2:Yeah, my coach has us trained to failure a lot for hypertrophy style training because typically you're going to hit hypertrophy level reps for that, which is a little bit higher in reps. So he does that with us a lot. I am not someone who does well with not knowing how many reps I'm going to do. Like mentally that's hard for me and he knows that. So we've been kind of trying to find a balance between doing some sets to failure but also being like, okay, let's just increase the weight and do another set of like 15. Interesting Because if he said to failure, versus just telling me I have to get to 15, I might go to 11 if it's to failure and I might be able to just go to 15 if it's not because, like, mentally, I struggle with going to failure. He knows that we've had some conversations about it, so but some people love that that like feels and they're like, oh yeah, I'm gonna just burn out my muscle.
Speaker 1:Whoa.
Speaker 2:Yeah, and which is kind of with one of the, the vocab of burnout, it's like you're done. Yeah, like that's it. So it's kind of with one of the vocab of burnout, it's like you're done.
Speaker 1:Yeah.
Speaker 2:Like that's it. So it's kind of like that, but burning out. Usually with my clients I have it at the very tail end of the workout Failure you can do it intermixed into your session.
Speaker 1:Wait so what makes burnout Is failure, more of just like a momentary or an isolated. No, you can go to failure on your last exercise, but typically when it's like a burnout, it's like the last exercise of the workout so I think I have you doing that with like lateral raises or something that's what I was trying to figure out was where in my workout idea and I was like no, it's like the very tail end of it.
Speaker 2:Yeah, you're like burnt out oh, I am. I am Thanks to you, so then. So then we have this other word, um, called partials. So that's when you're just doing a shorter range of motion of something like um. Sometimes we'll do it on like a leg extension, where you're just doing partial reps where it's just.
Speaker 1:I do them on the hip thrust.
Speaker 2:Yeah, the thing with doing the partials that I like as a coach is I'm keeping my client's muscles under tension. They're not having any rest time, whether it's all the way at the top of the rep or it's all the way at the bottom, it's just like pumping them out, that's a partial and you say pumping it out, that's when I get.
Speaker 1:The biggest pump is when I do partial reps, like if I'm like lifting before going to an event. Later, you know I will do more partials and I'll usually add them onto the reps You'll give me like I'll just do an extra like five at the end and I'll do like like 0.5s all the way it's.
Speaker 2:it's very fun. It's very fun. Yeah, Enrique has us do partials. It's funny cause we were working out me and one of his other bikini girls, and she was asking him. She was like hey, what, you're working the muscle at a different length too, Like you're not fully contracting it, because aren't you trying to break it?
Speaker 1:Isn't that the goal You're trying to like? Break the muscle. So it's like little micro tears, yeah, so like aren't you just micro tearing it at a new angle? Then if you're doing the partials, yeah, kind of.
Speaker 2:It's like they say to work muscles at different lengths to help the hypertrophies train more to build more strength along the whole muscle.
Speaker 2:So yeah, some people do it okay. So when I texted you this particular word, you were like oh, love that doms. Do you know what doms stand for? Because I don't know if we have different definitions, definitions what's your definition, rachel? My definition of a DOMS is a delayed onset muscle soreness. So that's like where people will be like oh, you're going to be sore from this workout, but it's not gonna be for two days. So if you do leg day on a Monday and all of a sudden on Wednesday you wake up and you're like, oh my gosh, I'm so sore, what the heck? Yeah.
Speaker 1:Because this has definitely happened to me personally where I'll work out and right after the workout I feel great. And especially during the workout I'll overexert because I'm just I'm feeling it, I'm feeling great. Next day I'm like I escaped it, like.
Speaker 2:Right, you're like, yeah, it must not have hit by a truck the next day. So what? What happens? Because we do get inflammation right after the workout, but then later your body starts to recover and repair, and then that's when you're going to start feeling like oh, okay.
Speaker 1:So the pain you're feeling is like your body working.
Speaker 2:That's the sensation you're feeling, which is I think also why some people are like well, if I'm not sore like the next day, then maybe it wasn't hard enough well, and then that's horrible, because then the next day you work out extra hard and then you have like two days of torture. The next yeah that's happened to me. I've done that. I understand. Yeah, this is a cycle, um, okay, so we also have another definition, called, like a compound movement. Do you know what a compound?
Speaker 1:movement is. Is this a superset? Or is this the one where it's like the exercise itself is a superset?
Speaker 2:So the exercise itself is a compound movement. It's like a squat, where you're working at two joints, so like your hips and your knees.
Speaker 1:Okay, maybe I don't know, because I thought it was like when you have me do lateral raises, don't know, because I thought it was like like when you have me do lateral raises, so I raise two dumbbells out to my side and then I do a front race literally right after.
Speaker 2:so I go to the side and then I raise them to the front and then that's because you're working the same muscle, so compound set is different than compound movement okay, so it's been a compound movement to me yeah, so like a squat where, like two of your joints are working so what would be a non-comp would like a bicep curl be a non-compound right like especially one where it's like a concentrated, where, like your elbows on a pad, that's really isolated, like a leg extension, okay, things like that.
Speaker 2:Now, a compound set, though you're right, it's where, let's say, you do an overhead press and then you go right into something that's working your shoulders. That's like a compound. But a superet is where you might do a lat pull down and then like a bicep curl.
Speaker 1:Yeah, because those are two different muscle groups and the superset is you finish all of the reps for that set. So, like we talked about earlier, so if you have to do it 10 times, the superset is you do the one exercise 10 times and then you pick up the weight, do the next exercise right afterwards, back to back, exactly yeah, and that's gonna keep your heart rate up, which is why some people are like, oh, can I just take a little rest no, no and then, yeah, and I mean resting is basically, that's true.
Speaker 1:The time you take in between the sets, well, we've had many a debate over resting, because I do not follow rachel gives me specific amount of times that I'm allotted to rest and I often disregard them, and so we're working on like getting to a point where I actually acknowledge the rest period yes the recommended rest period yes, yes, and then.
Speaker 2:So with the compound set, super set, and then you can have a circuit where a circuit's like more than two exercises, where maybe it's three or four exercises yeah, that you'll have a circuit, because they have classes too where it's like circuit training, where there's like six. My nightmare, yeah, my nightmare. I used to coach those like at the at la fitness you as a circuit coach is horrifying. I loved that. Okay, so then we have a cool down. Like what's a cool down?
Speaker 2:Like what's a cool down? Something I skip, I'm sorry, it's true. I love cool downs. I think they're wonderful. It's the time you take to get your heart rate back down. You know, bring your body temperature back down. You can stretch a little bit. You can do more static stretching where you're not doing like, where you're just sitting in a stretch and if you're doing cardio, it's like bringing the speed down and, yeah, even treadmills naturally do cool downs.
Speaker 2:They'll like go into, so it's just like bring your heart rate back down. Yeah, just ease into it.
Speaker 1:Ease into it, plyometrics yeah, I have no idea what that means. This is your word.
Speaker 2:Well, because I want to know. I'm curious yeah plyometrics?
Speaker 1:Yeah, I have no idea what that means. This was your word that you said. Well, because I want to know, I'm curious.
Speaker 2:Yeah, Plyometrics are more where you're doing jumping basically.
Speaker 1:Oh my yeah, I hate, I hate. What was it again? Plyometrics.
Speaker 2:Plyometrics, you said this I hate plyometrics.
Speaker 1:I hate when you give me a jump squat in my plan. I no, yeah, it's basically jump training, no. But which?
Speaker 2:also is a little bit different too, because you're working your fast twitch muscle fibers.
Speaker 1:Yeah, which there's?
Speaker 2:different muscle fibers, so the fast twitch, are more engaged in plyometrics. I know one thing that like just excruciatingly killed me with diving was we did a lot of plyometrics for diving, because diving is a jumping sport.
Speaker 1:Yeah, was the jumping lunges where you alternate back and forth. Oh, those killed me. My shins hurt just thinking about that, cause I did long jump and sprinting, yeah. So I had to do that in tennis too. So I did a ton of jump stuff and it was just rough, yeah.
Speaker 2:Yeah, so plyometrics. There's a coach at Equinox that that teaches a lot of plyometrics. He's great at it. I think he's our only coach that actually specifically will coach plyometrics but does an excellent job. Wow, okay, this one is from CrossFit as well and it's called an EMOM. Any guesses what? No, Okay, maybe I'll add this to your program. A little bit wait. It's every minute on the minute emom, emom.
Speaker 2:every minute on the minute so let's say you're supposed to do 10 squats, 10 burpees, 10 sit-ups, so you would do those. You would start a timer for a minute. You would do those whatever time you had left. Timer for a minute. You would do those Whatever time you had left. Within that minute you rested. But the next minute that comes on you do the set again and then you only get to rest with the amount. So if you start to slow down you have less rest time.
Speaker 1:The way I'm like so scared thinking about that.
Speaker 2:Wait, no, I kind of like those because it felt like competitive with myself.
Speaker 1:I'm like I can finish this in 20 seconds and have 40 seconds of rest. See, that's where we're different. Like if I take my rest time away from me, like the really young part of myself and my brain, it's like, no, we're gonna get two stress and I will pass out like a scared, like prey animal if I know I don't have rest. Like I, I can't, I can't work like that.
Speaker 2:I can't do it. It's not for everyone, not for everyone, but that's cool and it works for you.
Speaker 1:That's pretty impressive.
Speaker 2:So isometric is a term where it's so we have eccentric movements. Okay, eccentric is where the muscle gets longer, concentric is where the muscle gets smaller, and then isometric is where you're holding the muscle in a isolated position, like it's, it doesn't move, your muscle's not moving, yeah, whatever that looks like.
Speaker 2:So isometric, like an isometric hold, is like a plank, yeah, where your abs aren't necessarily contracting but they're not extending, they're just staying in one position. Yeah, so your isometric movement. Um, so what we kind of talked about dynamic versus static stretching. Dynamic stretching is where maybe you're doing a lunge and like moving your hips back and forth, where your body's moving, where you're not just holding it in place.
Speaker 2:I always compare this to like in literature, where one character, like their personality, doesn't change, like they're static throughout the whole thing. Yeah, but the dynamic character is the one you see making like the character changes and becoming a better person. So your stretching is kind of like that where you're dynamic, where you're moving, where you know you're twisting, you're rocking back and forth, whatever that looks like, and static is where you're just holding yep. So, like some yoga poses are very static and you just hold, but they have different results.
Speaker 1:Right, it's kind of the, you can shake it up yeah, I mean in track.
Speaker 2:They do a lot of dynamic stretching to prepare your body for that sort of exercise tabata. I'm reading our text messages about tabata right now yes, I'm like I don't like tabata and you're like I don't like tabata either.
Speaker 1:So tell us about tabata, julia all I know is it has to do, I think, with abs, and that all my friends did it during quarantine and I never touched it because it sounded scary and they all hated it well, it's funny that so.
Speaker 2:So Tabata is very similar to, kind of like, the EMOM, but it's like 20 seconds on, 10 seconds off and there's like I thought I had the timer on here, but I don't. There's a Tabata timer that you can download where it's like and then you start going for 20 seconds no, and then it has like, or it'll be like, three, two, one begin it's like a black mirror episode.
Speaker 2:That's nope so that's tabata. A lot of group fitness classes do it. It's it's a style of hit which is h-i-i-t, which is high interval, high intensity, interval training. Yeah. So it's another style of HIT, I know, like Orange Theory kind of plays off of the HIT style. I've actually never taken an Orange Theory class, but from what I've heard it's very similar to that. So yeah, I'm not a big Tabata fan. To be honest with you. One time I took a cycle class and the lady did the cycle class and then I don't know if this was included in the plan, but then we did Tabata for like 15 minutes after the cycle class and I looked at my friend who was with me and I was like I'm never doing this again with you yeah, that's a wonderful class.
Speaker 1:That was so mean yikes. Did someone piss her off like?
Speaker 2:what it was. It was actually my hometown too, it was. It was, at like one of the only gyms available. Oh my gosh. So it's an initiation exercise. Right, didn't make the cut I know I I did not love it. And then we went to her power yoga class and you're like lifting weights in like yoga position.
Speaker 1:So it was just all hard. It was horrifying hard.
Speaker 2:No, thank you yeah, so we have one more. Okay, no, actually a few more, and then we have julia's personal favorite, so gains.
Speaker 1:What are gains? Yes, gains. So gains is going to be your muscle growth. Yeah, how?
Speaker 2:much muscle mass you're putting on.
Speaker 1:We are literally girls gains and growing pains gains sometimes sold with a z at the end, depending on how hip you are yeah, the gains, the gains.
Speaker 2:Yeah, it's it. It's like a nice measure of progress too.
Speaker 1:It's like how your gains are going well and used in a sentence, you would say oh the booty gains or yeah the shoulder. The shoulder gains is so often comes up for us the shoulder.
Speaker 2:Gains, yeah, we, we're hoping the leg gains come through soon, oh my god, so. So gains, that's, yeah, that's one that you might, you might use or hear frequently. And then, um, shredded, yes. When someone looks shredded, what does that mean?
Speaker 1:shredded is you have a low body fat percentage so when you cut you start to look shredded and it's so.
Speaker 2:When you cut you start to look shredded. And it's funny because when you cut and start to look shredded, people really notice like they're like dang, you're in such good shape. But it's funny because when you're bulking and have the same amount of muscle, they're like oh, she's just a regular gal, yep. And then you cut and it's like, oh, shoot.
Speaker 2:She's got they're like you know, they're there, it's there you're shredded I actually had someone come out to me at the gym right after I finished prep. Yeah, like how'd you get so shredded? And I was like, well, I've always had the muscle yes it was just a little hidden exactly yeah, because I gained 20 some pounds before I cut for that show yeah which was a lot, but so that's what it means to be shredded if your goal is to be shredded.
Speaker 1:Definitely get a nutrition coach well, that's when you hear like the summer shred, that's what I'm branding for myself right now is I'm about to start the summer.
Speaker 2:Somebody else's the summer shred yes, I am actually planning on doing a program for people who just want to do a summer shred.
Speaker 1:It's going to be like a three month program for people.
Speaker 2:So keep an eye out, that's coming.
Speaker 1:It's in the works.
Speaker 2:A summer shred. That's like a three month commitment to your nutrition, your workouts, everything like that. That'd be my thing. Shred for the summer, see all those muscles, see the work you've been putting in, exactly. And then is there any other ones you would like to go over before I go into your favorite.
Speaker 1:That was a lot. Yeah, I think we've got pretty much everything that I put on the list, at least. Yes.
Speaker 2:Yes, so there's still so many.
Speaker 1:So many You're going to're gonna keep hearing we would be here for too long.
Speaker 2:it's not humanly possible but I hope that does help with when you go to the gym you feel more just comfortable because people are going to talk about their, their gym days and stuff like that, and then you're gonna know what they're saying and if you don't send us a message, if you need a little bit of a definition, we'll be happy to answer that, because then we know what maybe people don't know.
Speaker 1:You don't know what you don't know Exactly. I kind of equate this lingo episode to being able to ask where the restroom is in another language. You just need an operating base amount of understanding to get around.
Speaker 2:Yeah, no, you just need an operating base amount of understanding to get around. Yeah, no, I totally agree it's. It's just gonna make everyone, it's just gonna make you more comfortable. Exactly, make the gym less intimidating. To know the general idea. So the the last one we're gonna go over is you might hear this is having a schoolmate a schoolmate.
Speaker 1:Yes, oh my god. When I saw this, I said oh, truly, everything good in the world has already been created by man.
Speaker 2:A swole mate, swole mate what is a swole mate to you?
Speaker 1:to me a swole mate is you're not, it's. It's not just a gym partner, it goes beyond that. A soulmate is is your fitness, your fitness, other half.
Speaker 2:I think is the way I would put it. Yeah, it's like the person at the gym that like it hurts you when they're not there yes, like you're like. I need them. It's like I mean it literally is like your version of like, like it's a gym version of a soulmate.
Speaker 1:That's why it sounds like a soulmate.
Speaker 2:It's like the person you're just like. I just connect with them on a different level in this capacity, exactly you know it's not a romantic thing. No, no. Typically, honestly, it's usually the same, like you, know girls have girls' schoolmates. Guys have guys' schoolmates, whatever. Because your body types are also your weights are pretty similar, body types are similar, and you're just like we connect Our goals, our views on the gym, like everything like you're like oh yeah, you got your water.
Speaker 1:oh yeah, I got like you get matching water bottles whatever like or gym clothes, the matching gym sets.
Speaker 2:Yes, that's like your soulmate, you're like. You're like we were made to be at the gym together exactly your, your fitness ride or die yes, yeah, and it's so good when you find that, because then you're like this is awesome, exactly like you feel fulfilled?
Speaker 1:yes, understood. Yeah, yeah, no, that's, it's great and that's like the accountability some people need is just have their gym buddy yes a hundred percent, and sometimes your gym buddy doesn't even need to go with you, like I have so many friends and we just text each other gym selfies and let each other know when we went, and it's great yeah, it's like, and it's like you're doing it exactly.
Speaker 2:I wish I was there, but you're doing it, it's true. I love that, it's true. So so, yeah, that's a lot of gym lingo to digest you better have been taking notes.
Speaker 1:There will be a quiz next week exactly what did you learn?
Speaker 2:so, and if there's other ones that maybe, I think this would be a great series for us to eventually continue as more gym lingo more, more supplement lingo stuff like that. Oh my goodness, there's just so much to learn and sometimes you just need some basic definitions so that you feel like you've got some sort of grasp, because the gym world man.
Speaker 1:It's a lot.
Speaker 2:It's a lot to take on, so anyone who's going for it you're already doing great. Yep, you're already doing great. So, yeah, you're already doing great. Yep, you're already doing great. So, yeah, and I'm not sure how long this episode is, but I'm hoping that you guys can send us some more gym lingo so we can do a little mini episode, yes, and maybe go in further detail with them, yes, and to send us your gym lingo.
Speaker 1:reach out to us on instagram at gggp underscore podcast, or you can email us at girls gains and growing pains at gmailcom, because we want to hear from you yeah, we do.
Speaker 2:We do right, we will start posting gym definitions yes, oh my gosh yes so anyway, I hope you enjoyed this we we certainly did we did. We love recording all these kind of podcasts for you guys.
Speaker 1:So, with that being said, this has been another episode of girls gains and growing pains.