The Most Used Slang Terms in Fitness and Bodybuilding (and What They Mean)
When diving into the world of fitness and bodybuilding, you’re bound to encounter a unique language filled with slang and jargon. From the gym floor to online forums, these terms help enthusiasts connect, motivate, and educate one another. Here’s a breakdown of the most common slang terms used in fitness and bodybuilding, along with their meanings.
1. Bro Split
Meaning: A workout program where each muscle group is trained on a separate day (e.g., chest on Monday, back on Tuesday, etc.).
Usage: “I’m sticking to a bro split this month to really isolate my muscle groups.”
The bro split is a classic approach, especially among bodybuilders aiming for maximum hypertrophy (muscle growth).
2. Natty
Meaning: Short for “natural,” this term refers to someone who does not use performance-enhancing drugs (PEDs), like steroids.
Usage: “I respect him because he’s been natty his whole life.”
Debates about who is truly natty often dominate fitness forums and social media.
3. Dirty Bulk
Meaning: A bulking phase where a person eats a calorie surplus without strict attention to food quality, often indulging in high-calorie, low-nutrient foods.
Usage: “I went on a dirty bulk and gained 20 pounds, but now I need to cut.”
This is contrasted with a “clean bulk,” which prioritizes nutrient-dense, whole foods.
4. Cutting
Meaning: A phase where the goal is to lose body fat while preserving muscle mass.
Usage: “I’m cutting for summer; I need to shred down to single-digit body fat.”
This process usually involves a caloric deficit and increased cardio.
5. Shredded
Meaning: Extremely lean, with highly visible muscle definition.
Usage: “He got absolutely shredded for that competition.”
Achieving this look requires a meticulous combination of diet, training, and discipline.
6. Pump
Meaning: The temporary increase in muscle size and vascularity caused by blood flow during and after exercise.
Usage: “The pump after that arm workout was unreal!”
The pump is celebrated as both a motivational factor and a sign of a good workout.
7. PR (Personal Record)
Meaning: The heaviest weight or the highest number of reps someone has achieved for a particular lift.
Usage: “I just hit a PR on my deadlift—405 pounds!”
Breaking a PR is a significant milestone in strength training.
8. Noob Gains
Meaning: Rapid muscle and strength improvements experienced by beginners in their first few months of training.
Usage: “Enjoy your noob gains while they last; it gets harder later!”
This phenomenon occurs due to the body adapting quickly to resistance training.
9. Spot
Meaning: Assistance provided during a lift to ensure safety or help complete a rep.
Usage: “Can you spot me on this bench press?”
Having a good spotter can boost confidence and help push limits.
10. DOMS (Delayed Onset Muscle Soreness)
Meaning: Muscle pain and stiffness that occurs 24-48 hours after a workout.
Usage: “I did legs two days ago, and the DOMS is real.”
DOMS is often seen as a badge of honor, indicating a tough workout.
11. Bro Science
Meaning: Gym advice or fitness “facts” passed around without scientific backing.
Usage: “He told me to eat six meals a day because of bro science.”
While sometimes helpful, bro science should be taken with a grain of salt.
12. Cutting Corners
Meaning: Using shortcuts or neglecting proper form to lift heavier weights or complete more reps.
Usage: “Don’t cut corners on your squats, or you’ll risk injury.”
This is frowned upon, as it compromises both safety and results.
13. Hypertrophy
Meaning: The process of increasing muscle size.
Usage: “I’m focusing on hypertrophy training for the next three months.”
Hypertrophy training typically involves moderate to high reps with challenging weights.
14. Macros
Meaning: Short for macronutrients (protein, carbs, and fats), often tracked to meet fitness goals.
Usage: “I’m trying to hit my macros to stay on track with my diet.”
Managing macros is a cornerstone of many fitness regimens, especially for bodybuilders.
15. Swole
Meaning: Slang for looking muscular or “pumped up.”
Usage: “He’s been hitting the gym hard—dude’s looking swole.”
Swole is often used to compliment someone’s physique.
16. Cheat Meal
Meaning: A meal that deviates from a strict diet, usually indulgent and high-calorie.
Usage: “I’m saving my cheat meal for pizza night.”
Cheat meals are popular for both physical and psychological relief during dieting.
17. Overtraining
Meaning: Training too hard or too frequently without adequate recovery, leading to fatigue, decreased performance, and potential injury.
Usage: “Make sure you’re not overtraining—rest days are important.”
Balancing intensity with recovery is essential for long-term progress.
18. Superset
Meaning: Performing two exercises back-to-back without rest.
Usage: “I’m doing supersets to save time and keep my heart rate up.”
Supersets are a popular technique for increasing workout intensity.
19. Refeed
Meaning: A day of higher calorie and carbohydrate intake during a diet to boost energy and metabolism.
Usage: “I planned a refeed day to break through this weight-loss plateau.”
Refeeds can help athletes maintain performance during prolonged calorie deficits.
20. Plateau
Meaning: A period where progress stalls despite consistent training and dieting.
Usage: “I hit a plateau, so I’m changing up my routine.”
Breaking through a plateau often requires altering training or diet strategies.
Conclusion
Understanding fitness slang not only helps you communicate with others in the gym but also deepens your connection to the fitness culture. Whether you’re hitting PRs, chasing the pump, or battling DOMS, these terms embody the challenges and triumphs of the fitness journey. Embrace the lingo, and soon you’ll be chatting like a seasoned gym-goer!
