ISSA Bodybuilding Specialist flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Mechanical tension

The primary hypertrophy stimulus created by force production against resistance; high tension with sufficient volume drives muscle protein synthesis and growth.

Satellite cells

Muscle stem cells that donate nuclei to existing fibers after training; increased nuclear number supports long-term hypertrophy and is largely retained.

Muscle protein synthesis

The process of building new muscle proteins; elevated 24–48 hours after resistance training and further increased by amino acid availability.

Type I fibers

Slow-twitch oxidative fibers with high fatigue resistance and low force output; suited to endurance and postural work.

Type II fibers

Fast-twitch glycolytic fibers producing high force but fatiguing quickly; recruited during heavy or explosive resistance training.

Lean gain rate

Expected muscle gain per month: novice 0.9–1.4 kg, intermediate 0.45–0.9 kg, advanced 0.2–0.45 kg under optimal conditions.

Hypertrophy rep range

60–80% of one-rep max for 6–12 repetitions per set, producing sufficient mechanical tension and metabolic stress for muscle growth.

Strength rep range

85–95% of one-rep max for 1–5 repetitions per set; high loads maximize neural adaptations and maximal force production.

Weekly set volume

10–20 hard sets per muscle group per week is effective for hypertrophy; returns diminish above approximately 20 sets.

Progressive overload

Systematically increasing training stress via load, reps, sets, density, range of motion, or tempo to continue adaptation over time.

RIR

Reps in reserve: the number of repetitions left before failure. Training at 0–3 RIR maximizes motor unit recruitment and hypertrophy.

Rest interval

Recovery time between sets; 2–5 minutes for compound strength work and 60–90 seconds for hypertrophy isolation exercises.

Linear periodization

A model where training volume decreases while intensity increases across successive mesocycles, typically over 8–12 weeks.

Undulating periodization

A model that fluctuates volume and intensity daily or weekly within a training block to manage fatigue and maintain multiple adaptations.

Deload

A planned recovery week reducing volume by 40–60% or intensity by 10–20%, scheduled every 4–8 weeks or when performance stagnates.

Supercompensation

The post-training recovery phase in which performance rises above baseline; requires adequate sleep, nutrition, and 48–72 hours per muscle group.

HRV readiness

Heart rate variability tracks autonomic recovery; use weekly trends rather than single-day readings to adjust training load.

Overtraining signs

Persistent fatigue, performance decline, elevated resting heart rate, mood disturbance, and sleep disruption indicating insufficient recovery.

Protein intake

1.6–2.2 g/kg body weight daily for hypertrophy; increase to 2.3–3.1 g/kg during caloric deficit to preserve lean mass.

Caloric surplus

10–20% above maintenance (~300–500 kcal/day) to support lean mass gain while limiting fat accumulation.

Carbohydrate intake

3–5 g/kg/day for moderate training and 5–8 g/kg/day for high-volume training; prioritize intake around workouts for performance.

Creatine monohydrate

3–5 g/day increases muscle phosphocreatine and strength; loading 20 g/day for 5–7 days saturates stores faster.

Protein timing

Consuming 20–40 g high-quality protein every 3–4 hours; total daily intake is more important than precise timing.

Caffeine pre-training

3–6 mg/kg body weight 30–60 minutes before training improves strength and endurance; avoid within 6 hours of sleep.

SMART goals

Specific, measurable, achievable, relevant, and time-bound goal criteria that improve adherence and performance outcomes.

Process goals

Targets based on behaviors (e.g., training sessions per week) that outperform outcome goals for sustaining adherence and progress.

Self-efficacy

Belief in one's capability to execute tasks; built through mastery experiences, modeling, persuasion, and arousal regulation.

Implementation intentions

If-then plans specifying when and where to act; they approximately double adherence compared with vague intentions.

Habit formation

Automaticity develops over an average of 66 days; early consistency matters more than intensity for long-term adherence.

Double progression

A progression model: increase repetitions within a range, then add load once the top of the range is reached.

Muscle frequency

Training each muscle group twice weekly at matched volume produces equal or greater hypertrophy than once-weekly training.

Aesthetic priorities

Emphasizing shoulders, upper back, and glutes creates V-taper and shape while balanced development reduces injury risk.