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How to Build Muscle | Dr. Andy Galpin & Dr. Andrew Huberman

Video vocabulary

favourite

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US / ˈfeɪvərɪt /

UK / 'fevərɪt /

A1
  • adjecitve
  • Best liked or most enjoyed
  • noun
  • A thing that someone likes best or enjoys most

less

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US / les /

UK / lɛs /

A1
  • adjecitve
  • Smaller in amount or degree
  • adverb
  • To a smaller degree
  • noun
  • A smaller amount
  • preposition
  • With the subtraction of

entire

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US / ɪn'taɪə(r) /

UK / ɛnˈtaɪr /

A2
  • adjecitve
  • Complete or full; with no part left out; whole

into

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US / 'ɪntə /

UK / ˈɪntu /

A1
  • preposition
  • Moving or going inside something
  • In the same direction as; in the direction of
  • So as to become; taking the state of

love

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US / lʌv /

UK / lʌv /

A1
  • noun
  • Person's name
  • A very strong feeling of affection
  • The person you care very deeply about
  • Strong, deep emotional and sexual attraction
  • verb
  • To care for and like someone very strongly, deeply
  • To like doing very much; enjoy greatly
  • To feel a strong emotional and romantic attraction

other

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US / 'ʌðə(r) /

UK / ˈʌðər /

A1
  • adjecitve
  • A thing different from that mentioned
  • determiner
  • (Something) else; not the first (one)
  • pronoun
  • Being the one and only thing of that category

pull

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US / pʊl /

UK / pʊl /

A1
  • noun
  • Act of breathing in smoke, as from a pipe
  • Force something has that draws other things to it
  • Using your hands to move something to you
  • verb
  • To breathe in smoke, as from a pipe
  • To hold something and move it toward you
  • To remove something by force

power

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US / 'paʊə(r) /

UK / ˈpaʊɚ /

A1
  • noun
  • Legal or official right to perform certain actions
  • Ability to move forcefully and quickly
  • Energy of something (e.g. electricity or fuel)
  • Mathematical way to multiply a number
  • Condition of being in political control
  • Physical force, energy, and strength
  • verb
  • To give energy to something, e.g. by electricity
  • To move something forcefully and quickly

one

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US / wʌn /

UK / wʌn /

A1
  • pronoun
  • You; we; people in general; someone
  • The thing or person previously referred to
  • adjecitve
  • Used to refer to people generally
  • Being a strong example of (something mentioned)
  • number
  • Number 1

strength

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US / streŋθ /

UK / strɛŋkθ, strɛŋθ, strɛnθ /

A2
  • noun
  • Condition of being strong

ribosome

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US / 'raɪbəsəʊm /

UK / 'raɪbəsoʊm /

A1
  • noun
  • Organelle in the cytoplasm of a living cell; they attach to mRNand move down it one codon at a time

than

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US / ðən /

UK / ðən /

A1
  • conjunction
  • Used to compare two things that are not equal

arm

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US / ɑ:m /

UK / ɑrm /

A1
  • noun
  • Part of your body from your shoulder to your hand
  • A branch of another object e.g. company
  • The side part of a chair where your arms go
  • The influence or power an authority has
  • verb
  • To activate a weapon or bomb for use
  • To give a gun or other weapon to a person or group

program

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US / 'prəʊɡræm /

UK / ˈproˌɡræm, -ɡrəm /

A1
  • noun
  • Small book of events in a play, concert or movie
  • A plan or schedule of events
  • Series of classes at a college or university
  • A computer application
  • TV show
  • verb
  • To make someone act or think in a certain way
  • To write computer code for a piece of software

this

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US / ðɪs /

UK / ðɪs /

A1
  • adjecitve
  • Used to indicate something already been discussed
  • Used to indicate something happening around now
  • adverb
  • An indication by a physical motion or gesture
  • A specific amount of
  • determiner
  • Person, thing, or idea near you
  • pronoun
  • Person, thing that has already been discussed

also

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US / 'ɔ:lsəʊ /

UK / ˈɔlso /

A1
  • adverb
  • In addition; too; in a similar way

five

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US / faɪv /

UK / faɪv /

A1
  • number
  • 5

kind

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US / kaɪnd /

UK / kaɪnd /

A1
  • adjecitve
  • In a caring and helpful manner
  • friendly and considerate
  • noun
  • One type of thing

maximum

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US / ˈmæksɪməm /

UK / ˈmæksəməm /

A2
  • noun
  • Largest or highest number or amount of something

you

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US / jʊ /

UK / ju /

A1
  • pronoun
  • Person someone is speaking or writing to
  • Person or people in general

woman

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US / ˈwʊmən /

UK / ˈwʊmən /

A1
  • noun
  • Adult female human being

able

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US / 'eɪbl /

UK / ˈebəl /

A2
  • adjecitve
  • Skilled; good at something
  • Having the ability to do something

immune

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US / ɪˈmju:n /

UK / ɪˈmjoon /

B1
  • adjecitve
  • Having a special protection from, e.g. the law

equally

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US / ˈi:kwəli /

UK / ˈiːkwəli /

A1
  • adverb
  • In an equal, even, or identical manner

multiple

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US / ˈmʌltɪpl /

UK / ˈmʌltəpəl /

B1
  • adjecitve
  • Having or involving more than one of something
  • noun
  • Number produced by multiplying a smaller number
  • Shop with many branches

specificity

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US / ˌspesɪˈfɪsəti /

UK / ˌspesɪˈfɪsəti /

B1
  • noun
  • Quality of being specific rather than general

term

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US / tɜ:m /

UK / tɚm /

A1
  • noun
  • Conditions applying to an agreement, contract
  • Length of time something is expected to happen
  • Fixed period of weeks for learning at school
  • The (precise) name given to something
  • verb
  • To call; give a name to

three

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US / θri: /

UK / θri /

A1
  • number
  • Number 3

body

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US / ˈbɒd.i /

UK / ˈbɑdi /

A1
  • noun
  • An object distinct from other objects
  • A group of people involved in an activity together
  • Main part of something
  • A person's physical self

order

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US / 'ɔ:də(r) /

UK / ˈɔrdɚ /

A1
  • noun
  • Religious or social group, as of nuns
  • Instructions to others to do what you want
  • State in which things are neat and organized
  • What you ask to buy, e.g. food in restaurant
  • Social or political control of an area
  • verb
  • To put things in a sequence, e.g. a, b, c
  • To give instructions to others to do what you want
  • To ask for something you want to buy, e.g. a meal

make

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US / meɪk /

UK / mek /

A1
  • noun
  • Product made by a particular company; brand
  • verb
  • To arrange or prepare something e.g. dinner
  • To get to (a place) on time
  • To gain the status of (teacher, lawyer, etc.)
  • To create something by putting things together
  • To earn a certain amount of money at a job
  • To cause or force a person to do something
  • To cause something to happen or be formed

outside

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US / ˌaʊtˈsaɪd /

UK / aʊtˈsaɪd, ˈaʊtˌsaɪd /

A2
  • adverb
  • Beyond the limits or edges of some place, thing
  • noun
  • Area around or near something, such as a building
  • preposition
  • Beyond the limits or edges of some place, thing

path

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US / pɑ:θ /

UK / pæθ, pɑθ /

A2
  • noun
  • Method of living leading to a particular result
  • Track made with stones, by walking over the ground

answer

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US / 'ɑ:nsə(r) /

UK / ˈænsɚ /

A1
  • noun
  • Reply to a question someone asks
  • Solution to a problem or test question
  • verb
  • To reply to a question someone asks
  • To solve a test question or a problem

broad

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US / brɔ:d /

UK / brɔd /

A2
  • adjecitve
  • General; not detailed
  • Wide; from the shorter two sides to the other

wall

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US / wɔ:l /

UK / wɔl /

A1
  • noun
  • High, flat side of a room or building

the

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US / ðə /

UK / ðə /

A1
  • article
  • Used to refer to something already mentioned
  • Used to show there is only one of something
  • determiner
  • Used to describe all of a family

little

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US / 'lɪtl /

UK / ˈlɪtl /

A1
  • adjecitve
  • Being short in length of time
  • Not great in size, amount, or degree; small
  • Being very young or younger than others
  • adverb
  • By an amount or degree that is not very much
  • Not often; rarely
  • noun
  • A person's name

let

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US / let /

UK / lɛt /

A1
  • verb
  • To allow someone to do something
  • Introducing a suggestion to do something together
  • To rent a house, etc. to others

big

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US / bɪɡ /

UK / bɪɡ /

A1
  • adjecitve
  • Popular
  • Serious
  • Large

youth

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US / ju:θ /

UK / juθ /

A2
  • noun
  • Being young; time when you are young
  • Young person or teenager
  • Quality or state of being young
  • Boy or a young man

man

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US / mæn /

UK / mæn /

A1
  • noun
  • Humans in general, including male and female
  • An adult male human being
  • Male who acts in a masculine way; not like a woman
  • verb
  • To control or operate (a machine); be in charge of
  • To operate a machine (a boat, etc.)

effective

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US / ɪˈfektɪv /

UK / ɪˈfɛktɪv /

A1
  • adjecitve
  • Working efficiently to produce a desired result

bicep

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US / baɪ'sep /

UK / baɪ'sep /

C2
  • noun
  • Muscle of the front upper arm

sustain

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US / sə'steɪn /

UK / səˈsten /

B2
  • verb
  • To lengthen or continue to do something
  • To support or maintain someone or something
  • To suffer something damaging or bad

jump

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US / dʒʌmp /

UK / dʒʌmp /

A1
  • noun
  • Large sudden increase
  • An act of springing into the air
  • Bar or other thing that is jumped over
  • A sudden movement due to surprise
  • verb
  • To attack someone suddenly
  • To push your body into the air with your legs
  • To suddenly decide to do something
  • To make a sudden movement due to surprise

redistribute

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US / ˌri:dɪˈstrɪbju:t /

UK / ˌridɪˈstrɪbjut /

B2
  • verb
  • To give out things again but in a different way

mentored

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US / ˈmɛntɔːd /

UK / ˈmɛntərd /

A1
  • verb
  • To act as an advisor or teacher to someone

each

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US / i:tʃ /

UK / itʃ /

A1
  • determiner
  • Every one of two or more things
  • pronoun
  • Per one person or thing

cell

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US / sel /

UK / sɛl /

A2
  • noun
  • Smallest unit of living things in biology
  • Group of people - often from a secret organization
  • Prisoner's room in a jail
  • Shortened form of 'cellphone'

require

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US / rɪ'kwaɪə(r) /

UK / rɪˈkwaɪr /

A2
  • verb
  • To demand that someone does something
  • To need to do something, to make it necessary

primarily

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US / praɪˈmerəli /

UK / praɪˈmɛrəli, -ˈmɛr- /

A2
  • adverb
  • In the most basic or important way

mean

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US / mi:n /

UK / min /

A1
  • adjecitve
  • Being good at
  • Nasty; unkind
  • Not liking to spend money; cheap; stingy
  • noun
  • Average of a set of numbers
  • verb
  • To express a particular idea or thought
  • To intend to do something in particular
  • To have a particular meaning or value

enough

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US / ɪˈnʌf /

UK / ɪˈnʌf /

A1
  • adjecitve
  • Sufficient to answer the need
  • adverb
  • To a satisfactory degree
  • pronoun
  • Equal to what is needed; as much as required
  • Adequate number or amount

energy

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US / 'enədʒɪ /

UK / ˈɛnədʒi /

A2
  • noun
  • Physical or mental strength

coach

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US / kəʊtʃ /

UK / kotʃ /

A2
  • noun
  • Large, comfortable bus
  • Person who teaches others how to do (sport, job)
  • verb
  • To teach others how to do something (e.g. sport)

case

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US / keɪs /

UK / kes /

A1
  • noun
  • Container used to carry things, e.g. clothes
  • Set of facts about a crime
  • Set of facts about an event
  • Example or instance of something
  • verb
  • To find out about a place, as in planning to steal

absolutely

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US / ˈæbsəlu:tli /

UK / ˈæbsəˌlutli, ˌæbsəˈlutli /

A2
  • adverb
  • Completely; totally; very

style

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US / staɪl /

UK / staɪl /

A1
  • noun
  • The (tasteful) way something is designed or done
  • verb
  • To shape or design something in a certain way

mainly

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US / ˈmeɪnli /

UK / ˈmenli /

A2
  • adverb
  • Mostly; usually; being the largest part

place

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US / pleɪs /

UK / ples /

A1
  • noun
  • Particular location, area or region
  • verb
  • To put someone in a particular type of situation
  • To put something in a certain location or position

infrequent

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US / ɪnˈfri:kwənt /

UK / ɪnˈfrikwənt /

B1
  • adjecitve
  • Not frequent; not occurring regularly

cause

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US / kɔ:z /

UK / kɔz /

A2
  • noun
  • Belief, goal or organization that people support
  • Reason for
  • verb
  • To make something happen; create effect or result

then

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US / ðen /

UK / ðɛn /

A1
  • adverb
  • A time that is not now
  • Following another thing in time or arrangement
  • Following on reasonably from what was just stated
  • At that time, not now

fatigue

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US / fəˈti:g /

UK / fəˈtiɡ /

B2
  • noun
  • Breaking due to being moved or bent many times
  • Being very tired
  • verb
  • To cause someone or something to become very tired

down

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US / daʊn /

UK / daʊn /

A1
  • adjecitve
  • Being sad, sick, or unhappy
  • Not operating, working, or functioning as expected
  • adverb
  • In a sitting or lying position
  • Towards or on the ground, floor, or bottom
  • Written or copied onto a piece of paper or book
  • noun
  • A period of play in American Football
  • The soft, smooth hairs that cover a bird's body
  • preposition
  • Along something's path, course, or direction
  • Going from a higher position to a lower position
  • verb
  • To eat or drink very quickly and without stopping

block

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US / blɒk /

UK / blɑk /

A2
  • noun
  • Solid piece of material used for building
  • A piece of wood, chocolate etc.
  • Hard piece of wood, stone etc. with straight edges
  • Building made up of offices or apartments
  • Area of a city divided by four streets
  • verb
  • To stop from going forward or making progress

thirty

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US / 'θɜ:tɪ /

UK / ˈθə:ti /

A1
  • number
  • 30

right

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US / raɪt /

UK / raɪt /

A1
  • adjecitve
  • Correct or true
  • The south side of you looking at the rising sun
  • adverb
  • Exactly in a place or time
  • Being appropriate for a particular event
  • In a straight or direct manner
  • noun
  • Something you are legally or morally allowed to do
  • Ideal of what is just and good
  • Political view based on conservatism
  • verb
  • To fix something previously wrong or unjust
  • To make upright, as a boat that has turned over

resistance

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US / rɪ'zɪstəns /

UK / rɪˈzɪstəns /

A2
  • noun
  • Force that stops or slows movement of something
  • Refusal to accept something new or different

progression

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US / prəˈgreʃn /

UK / prəˈɡrɛʃən /

A2
  • noun
  • Process of developing over time

growth

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US / grəʊθ /

UK / groʊθ /

A2
  • noun
  • Improvement, development in a skill over time
  • A mass on the skin or body part related to illness
  • Act of growing

disturbance

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US / dɪˈstɜ:bəns /

UK / dɪˈstɚbəns /

A2
  • noun
  • Public incident in which some people act badly
  • Being disturbed; something that causes disruption

despite

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US / dɪˈspaɪt /

UK / dɪˈspaɪt /

A2
  • preposition
  • Without being affected by something; in spite of

week

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US / wi:k /

UK / wik /

A1
  • noun
  • Period of seven days from Sunday to Saturday

what

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US / wɒt /

UK / hwɑt, hwʌt, wɔt, wʌt,hwət, wət /

A1
  • pronoun
  • Thing or things that; the same kind as
  • Used to emphasize something you are about to say
  • adjecitve
  • Used to refer to a particular amount, or number
  • Used to place emphasis on a particular quality
  • adverb
  • To a certain degree
  • determiner
  • Question words used for asking for information
  • exclamation
  • Used to express excitement, shock, or surprise
  • Used to ask people to repeat something they said

that

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US / ðæt /

UK / ðæt, ðət /

A1
  • adjecitve
  • The person or thing being talked about
  • Used to identify something both the speakers know
  • adverb
  • Used to reinforce adjectives and adverbs
  • To such a degree
  • conjunction
  • Used to connect a noun clause
  • Used to introduce an adverbial clause
  • Used to introduce a noun clause
  • determiner
  • Used as a noun to refer to something
  • pronoun
  • Referring an object far away
  • Used to refer to the relative pronoun ‘which’

second

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US / 'sekənd /

UK / ˈsɛkənd /

A1
  • adjecitve
  • 2nd; the one following first
  • noun
  • Unit of time; one sixtieth of a minute
  • Short period of time that you wait for someone
  • (Do) soon

people

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US / 'pi:pl /

UK / ˈpipəl /

A1
  • noun
  • Persons sharing culture, country, background, etc.
  • Men, Women, Children

like

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US / laɪk /

UK / laɪk /

A1
  • adjecitve
  • Being equal in status or kind to something else
  • Similar; the same
  • adverb
  • For example
  • preposition
  • Used as a filler; used to ad emphasis
  • In a way similar to the way something is done
  • Such as; for example
  • verb
  • To want to
  • To find something pleasing; to prefer something

independent

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US / ˌɪndɪˈpendənt /

UK / ˌɪndɪˈpɛndənt /

A2
  • adjecitve
  • Making your own decisions; acting by yourself
  • noun
  • A person not connected to a political party

eventually

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US / ɪˈventʃuəli /

UK / ɪˈvɛntʃuəli /

A2
  • adverb
  • After a long time; after many attempts; in the end

even

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US / 'i:vn /

UK / ˈivən /

A1
  • adjecitve
  • Being equal in influence, power, possibility etc.
  • Being divided equally or fairly
  • (Of teams/contest) with similar chances of success
  • Smooth, level, or regular
  • Can be divided by 2; ending in 2, 4, 6, 8, or 0
  • At a regular, equally steady manner
  • Remaining steady and unchanging
  • adverb
  • (When this is surprising) as well; too
  • (Used to compare two things/stress the difference)
  • verb
  • To make something level; to flatten
  • To make something equal

different

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US / ˈdɪfrənt /

UK / ˈdɪfrənt /

A1
  • adjecitve
  • Not of the same kind; unlike other things

again

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US / ə'ɡen /

UK / əˈɡɛn /

A1
  • adverb
  • One more time, once more

absolute

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US / ˈæbsəlu:t /

UK / ˈæbsəˌlut /

A2
  • adjecitve
  • Complete; total; pure; not limited in any way
  • noun
  • Something that is complete, total, pure, certain

about

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US / ə'baʊt /

UK / əˈbaʊt /

A1
  • adverb
  • To be ready to; going to
  • Nearly; approximately; roughly
  • Near; next to; close to
  • In every direction; in the area of
  • preposition
  • Concerning or of (a topic)

pool

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US / pu:l /

UK / pul /

A2
  • noun
  • Amount collected, e.g. money, for some purpose
  • Small body of still water
  • Game of hitting balls on a table with long sticks
  • Small area of water for swimming bound by walls
  • verb
  • (Of a liquid) to collect into a small area
  • To make a collection of (resources, money etc.)

hard

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US / hɑ:d /

UK / hɑː(r)d /

A1
  • adjecitve
  • Difficult to do; difficult to understand
  • (Of facts) not able to be misunderstood; clear
  • (Of alcohol) strong
  • Involving or requiring lots of work, effort, care
  • Being full of pain, trouble, and problems
  • Strong
  • (Of edge) clear; sharp
  • Difficult to bend, break or cut; solid
  • adverb
  • With lots of force, power, or impact

directly

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US / dəˈrektli /

UK / dɪˈrɛktli, daɪ- /

A2
  • adverb
  • In a frank and honest way
  • Right away; immediately

get

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US / ɡet /

UK / ɡɛt /

A1
  • verb
  • To become affected by illness or disease
  • To begin to feel or understand an emotion or idea
  • To send or bring someone or something home, etc.
  • To go somewhere to obtain something
  • To (cause to) do a particular thing
  • To obtain, receive or be given something
  • To currently have
  • To prepare for use
  • To understand something being said or read

number

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US / ˈnʌmbə(r) /

UK / ˈnʌmbɚ /

A1
  • noun
  • Symbols such as 1, 2, 56, 793
  • Particular song or dance performed during a show
  • Total quantity or amount of things
  • verb
  • To put numbers on things
  • To assign a sequence within a group, series, set
  • To claim to be part of a larger group, series, set

interesting

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US / ˈɪntrəstɪŋ /

UK / ˈɪntrɪstɪŋ, -tərɪstɪŋ, -təˌrɛstɪŋ /

A1
  • adjecitve
  • Taking your attention; making you want to know
  • verb
  • To make someone want to know about something
  • To persuade to do, become involved with something

hit

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US / hɪt /

UK / hɪt /

A1
  • noun
  • A planned killing, usually for money
  • Song, movie etc. that is successful
  • When someone strikes someone or something
  • Time when a player makes contact with the ball
  • Time when a website is accessed
  • verb
  • To have a negative impact on a person/place/thing
  • To press something, such as a button or switch
  • To suddenly realize the importance of something
  • To move your hand, a bat, etc. against with force
  • To fight, attack or damage something or someone
  • To arrive at a specific place, level, or goal
  • To make contact with the ball in a game or sport

split

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US / splɪt /

UK / splɪt /

A2
  • adjecitve
  • No longer married or in a relationship
  • (Injured) by cutting it open, as in someone's lip
  • (Of a decision) when people cannot decide a winner
  • noun
  • Difference of opinion in a group causing a break
  • Separation or a break in something
  • verb
  • To become divided or broken along a straight line
  • To cause a cut in (lip, etc.)
  • To have difference of opinion in a group
  • To separate into two or more pieces
  • To divide something in an even or fair way

though

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US / ðəu /

UK / ðo /

A1
  • adverb
  • Although, despite the fact that

those

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US / ðəʊz /

UK / ðoz /

A1
  • determiner
  • The people or things we are talking about
  • pronoun
  • The objects far from the speaker

initiate

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US / ɪˈnɪʃ.i.eɪt /

UK / ɪˈnɪʃ.i.eɪt /

A2
  • verb
  • To cause something to begin
  • To allow someone into a group by a special ceremony

dogma

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US / 'dɒɡmə /

UK / ˈdɔɡmə, ˈdɑɡ- /

C1
  • noun
  • Firm set of beliefs held by a group

leg

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US / leɡ /

UK / lɛɡ /

A1
  • noun
  • Part of the body from the hips down
  • The piece of furniture that touches the ground

hormonal

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US / hɔ:'məʊnl /

UK / hɔ:'moʊnl /

B2
  • adjecitve
  • Concerning or caused by hormones in the body

field

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US / fi:ld /

UK / fild /

A1
  • noun
  • Area of study, such as physics or biology
  • Piece of land used to grow crops/raise animals
  • Open area of land, especially without buildings
  • Grassed area where you play some sports
  • verb
  • To respond to something or answer a question
  • To catch or stop a ball during a game

amount

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US / ə'maʊnt /

UK / əˈmaʊnt /

A1
  • noun
  • Quantity of something
  • verb
  • To add up to a certain figure

breakdown

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US / 'breɪkdaʊn /

UK / ˈbrekˌdaʊn /

B1
  • noun
  • When normal activity or behavior stops

standard

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US / 'stændəd /

UK / ˈstændəd /

A2
  • adjecitve
  • Being the accepted normal level of quality
  • (Of a language) being the most accepted in a place
  • noun
  • Official unit of measuring something
  • Principle of behaving in a moral way

strong

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US / strɒŋ /

UK / strɔŋ /

A1
  • adjecitve
  • (Of tea or beer) dark or thick
  • Having big muscles; physically powerful

mike

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US / maɪk /

UK / maɪk /

A1
  • intransitive verb
  • Idle away one's time.
  • noun
  • A microphone.
  • A period of idleness.
  • A code word representing the letter M, used in radio communication.
  • transitive verb
  • Place a microphone close to (someone or something) or in (a place)

much

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US / mʌtʃ /

UK / mʌtʃ /

A1
  • adjecitve
  • Very; to a high level or degree
  • adverb
  • A lot; large amount; a high degree of
  • Nearly; basically
  • On many occasions; often
  • noun
  • A large amount; a great quantity

fact

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US / fækt /

UK / fækt /

A1
  • noun
  • Something that is known or proved to be true

individual

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US / ˌɪndɪˈvɪdʒuəl /

UK / ˌɪndəˈvɪdʒuəl /

A2
  • adjecitve
  • Made for use by one single person
  • Having a distinct manner different from others
  • noun
  • Single person, looked at separately from others

inch

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US / ɪntʃ /

UK / ɪntʃ /

A1
  • noun
  • 1/12th of a foot (2.54 centimeters)
  • Very small distance
  • verb
  • To move or cause to move a small bit at a time

combination

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US / ˌkɒmbɪ'neɪʃn /

UK / ˌkɑmbəˈneʃən /

B1
  • noun
  • Series of letters or numbers needed to open a lock
  • Act or result of mixing things together

few

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US / fju: /

UK / fju /

A1
  • pronoun
  • Not many, a small number

yourself

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US / jɔ:ˈself /

UK / jʊrˈsɛlf, jɔr-, jor-, jə- /

A1
  • pronoun
  • Reflexive form of 'you', used for an emphasis

within

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US / wɪˈðɪn /

UK / wɪðˈɪn, wɪθ- /

A1
  • adverb
  • Inside the limits of an area, time or range
  • preposition
  • From the inside of something

well

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US / wel /

UK / wɛl /

A1
  • adjecitve
  • Being in a fortunate, good condition or state
  • Healthy and in good condition
  • adverb
  • In an acceptable, proper, or successful manner
  • In a complete, total, or full manner
  • A great and considerable degree
  • In a successful way, in a good or satisfactory way
  • exclamation
  • Used to begin or continue a particular statement
  • Used to show you want to start saying something
  • Used to express that you are waiting for a reply
  • You say this to change the topic of a conversation
  • Used to indicate you are making a final remark
  • noun
  • Long deep hole in the ground to get water
  • verb
  • To cause your eyes to fill with tears

specifically

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US / spəˈsɪfɪkli /

UK / spəˈsɪfɪkli /

A2
  • adverb
  • As regards a particular thing; closely related to
  • In particular

source

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US / sɔ:s /

UK / sɔrs, sors /

A2
  • adjecitve
  • Produces or provides what is wanted or needed
  • noun
  • Piece of information; a person giving information
  • Place from which something necessary comes
  • verb
  • To get, e.g. a raw material, from somewhere

grow

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US / ɡrəʊ /

UK / ɡro /

A1
  • verb
  • To get bigger and more mature; make plants do this
  • To improve; to develop better skills over time
  • To develop and become bigger or taller over time

tension

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US / 'tenʃn /

UK / ˈtɛnʃən /

A2
  • noun
  • Feeling of anxiety and inability to relax
  • Degree to which something is stretched tight

talk

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US / tɔ:k /

UK / tɔk /

A1
  • noun
  • Style of speaking
  • Discussion between two countries
  • Giving information in front of people; lecture
  • Saying things or ideas to someone with words
  • verb
  • To make a formal speech about something
  • To say things or ideas to someone with words

range

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US / reɪndʒ /

UK / rendʒ /

A2
  • noun
  • Cooking stove with multiple burners
  • Given distance from a point; how far plane can fly
  • Large grassy area where cattle wander and feed
  • Group or chain of mountains
  • Set of things with something in common
  • Limits within which something extends or varies
  • A set of products, e.g. so that people can choose
  • verb
  • To cover an area from one point to another
  • To extend to or vary within given limits
  • To put things in a row or in line
  • To wander or explore

just

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US / dʒʌst /

UK / dʒʌst /

A1
  • adjecitve
  • Proper or appropriate; as is deserved
  • Doing or being what is right or fair
  • Legally correct; having enough evidence
  • adverb
  • Almost; nearly
  • Exactly at the time of
  • Exactly (the same as, like)

load

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US / ləʊd /

UK / lod /

A2
  • noun
  • Large, often heavy, amount of a thing to be moved
  • A burden; heavy responsibility
  • Many or much of something; a lot of
  • Items that fill a truck, machine
  • verb
  • To put in items for use (e.g. bullets in a gun)

why

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US / waɪ /

UK / hwaɪ, waɪ /

A1
  • adverb
  • Question word to ask for a reason
  • exclamation
  • (Used to express surprise or approval)

spend

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US / spend /

UK / spɛnd /

A2
  • verb
  • To use money to pay for something
  • To use time in order to do something
  • To use up something completely

through

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US / θru: /

UK / θru /

A2
  • adjecitve
  • having finished using or doing something
  • adverb
  • From the beginning of something until the end
  • preposition
  • Over, in, across an entire thing or place
  • Allowing you to pass between, or to
  • By a particular way or process; by the use of

time

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US / taɪm /

UK / taɪm /

A1
  • noun
  • Speed at which music is played; tempo
  • Point as shown on a clock, e.g. 3 p.m
  • Number of hours, minutes needed to do something
  • Occasion when something happens
  • Period or occasion that something occurred
  • Period in history or the past
  • Something measured in minutes, hours, days, etc.
  • How long an event takes; duration
  • verb
  • To check speed at which music is performed
  • To choose a specific moment to do something
  • To measure how long an event takes, e.g. a race
  • To schedule something to occur at a specific moment

for

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US / fə(r) /

UK / fɔr,fə /

A1
  • preposition
  • Used to show the purpose, or need of something

frequency

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US / 'fri:kwənsɪ /

UK / ˈfrikwənsi /

B1
  • noun
  • Number of repetitions of (radio or sound) wave
  • How often something happens

eight

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US / eɪt /

UK / et /

A1
  • number
  • 8

cuff

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US / kʌf /

UK / kʌf /

B2
  • noun
  • Fold or band at the end of a sleeve

steroid

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US / ˈsterɔɪd /

UK / ˈstɪrˌɔɪd, ˈstɛr- /

B2
  • noun
  • Drug making muscles bigger and giving more energy

question

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US / 'kwestʃən /

UK / ˈkwɛstʃən /

A1
  • noun
  • Issue or problems you are dealing with
  • What you ask about; issue
  • verb
  • To ask for or try to get information
  • To have or express concerns or uncertainty

nutrient

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US / ˈnju:triənt /

UK / ˈnutriənt /

B1
  • noun
  • A chemical living things needs to be healthy

equation

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US / ɪˈkweɪʒn /

UK / ɪˈkweʒən, -ʃən /

B1
  • noun
  • Mathematical statement showing things to be equal
  • Complex set of different facts, ideas or issues

correct

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US / kə'rekt /

UK / kəˈrɛkt /

A2
  • adjecitve
  • Being suitable and appropriate for an occasion
  • True or accurate
  • verb
  • To fix a problem
  • To write marks on a piece of work to show mistakes
  • To punish in order to improve

convince

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US / kən'vɪns /

UK / kənˈvɪns /

A2
  • verb
  • To persuade someone, or make them feel sure

difficult

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US / 'dɪfɪkəlt /

UK / ˈdɪfɪˌkʌlt, -kəlt /

A1
  • adjecitve
  • Hard; not easy; you need to work hard to do it

cascade

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US / kæˈskeɪd /

UK / kæˈsked /

B1
  • noun
  • Body of water falling from something tall
  • verb
  • To fall, flow, or hang down in a large amount

upper

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US / ˈʌpə(r) /

UK / ˈʌpɚ /

B1
  • adjecitve
  • Located above others of the same kind
  • Being the northern part of a region
  • Being closer to the source of a river
  • noun
  • Drug that improves mood or increases energy
  • Something happy or encouraging
  • Top part of a shoe, other than the flat bottom

remember

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US / rɪ'membə(r) /

UK / rɪˈmɛmbɚ /

A1
  • verb
  • To give someone a gift, e.g. birthday, wedding
  • To hold a thought in your mind to not forget it
  • To bring a previous image or idea to your mind

young

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US / jʌŋ /

UK / jʌŋ /

A1
  • adjecitve
  • At an early stage of existence; not mature
  • Being recently created or started
  • noun
  • Babies in a group or family of animals

turnover

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US / ˈtɜ:nəʊvə(r) /

UK / ˈtɜ:rnoʊvə(r) /

B1
  • noun
  • the rate at which employees leave a company and are replaced by new people
  • the amount of business that a company does in a period of time

group

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US / ɡru:p /

UK / ɡrup /

A1
  • noun
  • Two or more musicians who play music together
  • Number of people or things gathered together
  • verb
  • To combine or collect objects or people together

fundamental

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US / ˌfʌndəˈmentl /

UK / ˌfʌndəˈmɛntl /

A2
  • adjecitve
  • Forming a necessary part, base, or core
  • noun
  • A basic part of something
  • (Music) the lowest note in a harmony

blood

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US / blʌd /

UK / blʌd /

A2
  • adjecitve
  • Related by birth; family
  • noun
  • Red liquid in the bodies of people and animals
  • verb
  • To be initiated into something, e.g. a secret club

with

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US / wɪð /

UK / wɪð, wɪθ /

A1
  • preposition
  • As an employee of a certain company
  • Against something or someone
  • By using something as a means
  • Due to; because of
  • Including
  • Possessing as a feature
  • Related to
  • (Of the manner/attitude by which you do something)
  • Used to express that people or things are together

percent

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US / pə'sent /

UK / pɚˈsɛnt /

A2
  • adverb
  • One one-hundredth of a whole; the symbol %

process

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US / prə'ses /

UK / ˈprɑsˌɛs, ˈproˌsɛs /

A2
  • noun
  • Dealing with official forms in the way required
  • Set of changes that occur slowly and naturally
  • verb
  • To organize and use data in a computer
  • To deal with official forms in the way required
  • To prepare by treating something in a certain way
  • To adopt a set of actions that produce a result
  • To convert by putting something through a machine

muscle

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US / 'mʌsl /

UK / ˈmʌsəl /

A2
  • noun
  • Physical power
  • Body tissue that moves parts of the body
  • verb
  • To use or muscles of force to get what you want

his

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US / hɪz /

UK / hɪz /

A1
  • pronoun
  • Something belonging to a male person

activation

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US / ˌæktɪ'veɪʃn /

UK / ˌæktɪ'veɪʃn /

B1
  • noun
  • Act of making something (e.g. a bomb) active

part

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US / pɑ:t /

UK / pɑ:rt /

A1
  • adjecitve
  • To some degree; half; not fully
  • noun
  • Division of a book
  • Ratio of something, e.g. 3 of gin, 1 of tonic
  • A line in a person's hair, made with a comb
  • Character an actor plays on stage, movie, or TV
  • Some, but not all of a specific thing
  • Role in causing something to happen
  • verb
  • To make a line in a person's hair, by using a comb
  • To move two things apart creating a space
  • To leave someone, or to break off a relationship

last

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US / lɑ:st /

UK / læst /

A1
  • adjecitve
  • Most recent; the latest
  • The one before
  • adverb
  • Final; with nothing following; after all others
  • Most recent; the latest
  • determiner
  • The one at the end
  • verb
  • To remain or continue for a certain period of time

mechanism

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US / 'mekənɪzəm /

UK / ˈmɛkəˌnɪzəm /

B1
  • noun
  • Part of a machine that performs a certain function
  • System or process for achieving a certain result

have

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US / həv /

UK / hæv /

A1
  • verb
  • To drink, smoke, eat or use something
  • To experience the effects of something
  • To organize an event, or join in an activity
  • To own, possess, or hold something
  • To cause to happen or produce a particular effect

hypertrophy

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US / haɪˈpɜːtrəfi /

UK / haɪˈpɜːrtrəfi /

A1
  • noun
  • Undergo hypertrophy

exercise

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US / 'eksəsaɪz /

UK / ˈɛksɚˌsaɪz /

A2
  • noun
  • Physical activity to increase health and strength
  • Set of questions in a text book
  • verb
  • To work out to become stronger and healthier
  • To retain your ability or practice your skills

know

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US / nəʊ /

UK / noʊ /

A1
  • verb
  • To be familiar with a person or place, thing
  • To feel sure or be convinced about something
  • To discover or be aware of something
  • To be able to distinguish
  • To have knowledge of things

activate

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US / ˈæktɪveɪt /

UK / ˈæktəˌvet /

B1
  • verb
  • To cause to happen; cause a chemical reaction
  • To make something start working

mind

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US / maɪnd /

UK / maɪnd /

A1
  • noun
  • One's opinion or way of thinking about something
  • Part of humans that allows us to think or feel
  • verb
  • To be bothered or upset by something
  • To take care of someone e.g. as a bodyguard

induce

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US / ɪn'dju:s /

UK / ɪnˈdus, -ˈdjus /

B1
  • verb
  • To make someone do something; create an outcome
  • To make a woman give birth by giving her medicine

notice

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US / 'nəʊtɪs /

UK / ˈnotɪs /

A1
  • noun
  • Time by when you must leave, e.g. if you are fired
  • Paper with an announcement, e.g. pinned to a board
  • verb
  • To become aware by sight, touch, or hearing

decade

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US / ˈdekeɪd /

UK / ˈdɛkˌed, dɛˈked /

B1
  • noun
  • Period of 10 years

challenge

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US / 'tʃælɪndʒ /

UK / ˈtʃæləndʒ /

A2
  • noun
  • An activity you wish to try that may be hard to do
  • Act of formally inviting someone to compete
  • A question to determine correctness of something
  • verb
  • To formally invite someone to compete at something
  • To question the correctness of something

break

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US / breɪk /

UK / brek /

A1
  • noun
  • Time you stop an activity before continuing
  • End of a relationship
  • An escape from a place such as a jail
  • (Lucky) advantage or benefit from something
  • Find a solution or answer to a problem or crime
  • Change in the weather
  • verb
  • To create a new record e.g. running the 100m dash
  • To form a crack in something
  • To burst or become damaged
  • To end a relationship
  • To escape from a place such as a jail
  • To train a wild animal e.g. a horse
  • To separate into pieces by force, or by dropping
  • To act against a law, rule, or promise
  • To become known suddenly, as in the news
  • To not do what you promised e.g. not keep promises
  • To solve a crime, or answer a problem
  • To stop functioning properly
  • To suddenly start, open or commence
  • To change in pitch suddenly, as in a voice
  • To fall on the shore, as in waves
  • To begin or change suddenly; the dawn or weather
  • To defeat by causing the person to lose their will

see

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US / si: /

UK / si /

A1
  • verb
  • To go on a date with someone
  • To predict whether something is, or will be true
  • To understand what someone says
  • To use your eyes to look at something
  • To visit a place often for sightseeing or pleasure
  • To visit or meet with someone
  • To find out by waiting or looking
  • To watch (a game, movie or TV show)

low

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US / ləʊ /

UK / lo /

A1
  • adjecitve
  • Having a small quantity, supply, or amount
  • Being unhappy or unpleasant in attitude
  • Not high; being near the ground, or bottom
  • (Of a voice, sound) being soft; quiet
  • noun
  • Situation of not having a lot of something

loud

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US / laʊd /

UK / laʊd /

A2
  • adjecitve
  • Being very bright with colors, clothes etc.
  • Making a lot of noise

choice

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US / tʃɔɪs /

UK / tʃɔɪs /

A1
  • adjecitve
  • Of good quality or taste; desirable
  • noun
  • Decision between two or more possibilities

chat

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US / tʃæt /

UK / tʃæt /

A2
  • noun
  • A friendly and relaxed talk with friends
  • verb
  • To talk in a friendly and relaxed manner

failure

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US / ˈfeɪljə(r) /

UK / 'feɪljər /

A1
  • noun
  • When things go wrong; lack of function
  • Act or result of not achieving your goals

flat

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US / flæt /

UK / flæt /

A2
  • adjecitve
  • Level; even; without curves or bumps
  • Lifeless; lacking energy or vitality
  • adverb
  • In a certain, direct or absolute manner
  • Against a surface without lifting or curving away
  • noun
  • Apartment; set of rooms for living in
  • The smooth or level part of something
  • Musical tone lower than another by a small degree
  • verb
  • To share an apartment with someone

perhaps

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US / pəˈhæps /

UK / pɚˈhæps /

A1
  • adverb
  • Possibly, but not certainly; maybe

synthesis

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US / ˈsɪnθəsɪs /

UK / ˈsɪnθɪsɪs /

B2
  • noun
  • Process of making something new out of other ones
  • Building something complex from simple parts

two

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US / tu: /

UK / tu /

A1
  • number
  • 2

ten

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US / ten /

UK / tɛn /

A1
  • number
  • 10

train

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US / treɪn /

UK / tren /

A1
  • noun
  • Line of people, animals moving the same direction
  • Vehicle that carries people and runs on rails
  • Long rear section of a (e.g. wedding) dress
  • Series of events happening one after another
  • verb
  • To teach a pet a behavior or a trick
  • To educate someone in something, e.g. medicine
  • To cause a plant to grow a certain way by cutting
  • To point a certain way or toward something
  • To practice to get better at a thing, e.g. sports

only

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US / ˈəunli /

UK / ˈonli /

A1
  • adverb
  • Just one; just that amount or thing; not more than
  • Not very important or serious
  • Just that type of thing, person
  • Short time ago; not before a certain time
  • conjunction
  • Except; but

session

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US / ˈseʃn /

UK / ˈsɛʃən /

A2
  • noun
  • Period of time used for a specific activity
  • Series of meetings for e.g. a court, legislature

put

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US / pʊt /

UK / pʊt /

A1
  • phrasal verb
  • to make a light stop shining by pressing or moving a switch
  • verb
  • To move or place a thing in a particular position
  • To rate something in importance or value
  • To write or say something in a certain manner

intent

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US / ɪnˈtent /

UK / ɪnˈtɛnt /

A2
  • adjecitve
  • Having a fixed purpose or intention; not deviating
  • noun
  • Aim or purpose

completely

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US / kəmˈpli:tli /

UK / kəmˈpliːtli /

A1
  • adverb
  • In every way or as much as possible

variable

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US / ˈveəriəbl /

UK / ˈveriəbl /

A2
  • adjecitve
  • Having the ability to change or vary
  • noun
  • Mathematical quantity with several values

typically

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US / ˈtɪpɪkli /

UK / ˈtɪpɪklɪ /

B1
  • adverb
  • In a normal or usual way

something

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US / ˈsʌmθɪŋ /

UK / ˈsʌmθɪŋ /

A1
  • adverb
  • In some degree or measure
  • noun
  • a person or thing of some value or consequence
  • pronoun
  • Thing that is not yet known or named
  • Approximately

maintain

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US / meɪn'teɪn /

UK / menˈten /

A2
  • verb
  • To keep saying something a certain way
  • To keep (machine) working by checking, repairing
  • To keep, exist or continue without changing

lie

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US / laɪ /

UK / lai /

A2
  • noun
  • An untrue statement, when you know it is not true
  • verb
  • To be in a horizontal or flat position
  • To say something that you know is not true

couple

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US / 'kʌpl /

UK / ˈkʌpəl /

A2
  • noun
  • Two people in a romantic relationship
  • Two of something; two people; a pair
  • verb
  • To join something to something else
  • (Two animals) to engage in sexual relations
  • To put two people or things together

chemistry

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US / 'kemɪstrɪ /

UK / ˈkɛmɪstri /

B1
  • noun
  • The study of the structure of substances

skeletal

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US / ˈskelətl /

UK / ˈskɛlɪtl /

C1
  • adjecitve
  • Of the bones of the body
  • So thin that you see bones through the skin

moderate

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US / ˈmɒdərət /

UK / ˈmɑdərɪt /

B1
  • adjecitve
  • Being average in quantity or size
  • verb
  • To host a meeting or panel discussion
  • To make something less violent, severe, or strong
  • To come between people to help solve an argument
  • To reduce the severity, violence, or strength of

lot

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US / lɒt /

UK / lɑt /

A1
  • noun
  • What happens to a person in life from chance; fate
  • A group of people seen together
  • Item for sale at an auction
  • Small area of land used for a purpose e.g. parking

frame

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US / freɪm /

UK / frem /

A2
  • noun
  • Structure that holds a picture or photo
  • A person's body shape determined by their skeleton
  • Main part of structures supporting the other parts
  • verb
  • To make a person that is not guilty appear guilty
  • To put say or write something in a careful way
  • To put a picture in a protective structure

back

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US / bæk /

UK / bæk /

A1
  • adjecitve
  • Farthest from the front e.g. in a classroom
  • adverb
  • Have returned to a place you were before
  • noun
  • The part of a chair that the upper body leans upon
  • Location at the rear of something
  • The reverse of side something
  • Area on the rear of your body
  • verb
  • To bet money on something
  • To go backwards in a car
  • To support and encourage someone or some cause

and

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US / ənd /

UK / ənd, ən,ænd /

A1
  • conjunction
  • Used to refer to two or more things
  • Plus; in addition; on top of that
  • Used to introduce an action that follows another

ton

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US / tʌn /

UK / tʌn /

A2
  • noun
  • Unit of weight; 907 kilograms (US); 1016 (UK)

react

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US / rɪ'ækt /

UK / riˈækt /

A2
  • verb
  • To change when mixing with other chemicals
  • To behave or make a change in a particular way

another

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US / əˈnʌðə(r) /

UK / əˈnʌðɚ /

A1
  • adjecitve
  • One more, but not this
  • determiner
  • One more added
  • pronoun
  • One more (thing)

large

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US / lɑ:dʒ /

UK / lɑ:rdʒ /

A1
  • adjecitve
  • Big; of great size; broad, tall, wide, or fat

most

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US / məʊst /

UK / most /

A1
  • adverb
  • Very; extremely
  • Greatest possible degree
  • pronoun
  • Nearly all of something

early

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US / ˈɜ:li /

UK / ˈɜ:rli /

A1
  • adjecitve
  • Happening or appearing before
  • adverb
  • Coming/happening before others in a time sequence
  • Happening sooner than expected

seventeen

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US / ˌsevnˈti:n /

UK / sev(ə)nˈtin /

A1
  • number
  • 17

resource

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US / riˈsɔ:s /

UK / ˈriˌsɔrs, -ˌsors, -ˌzɔrs, -ˌzors, rɪˈsɔrs, -ˈsors, /

A2
  • noun
  • Something that can be used profitably; asset
  • An essential supply of something
  • Resourcefulness; ability to deal with problems
  • verb
  • To obtain (e.g. oil, gas) from its source

out

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US / aʊt /

UK / aʊt /

A1
  • adverb
  • No longer stylish (e.g. fashion)
  • Away from home, business, or the usual place
  • In a direction/movement away from inside or center
  • noun
  • Act when a batter cannot continue playing
  • verb
  • To tell people a secret

entirely

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US / ɪnˈtaɪəli /

UK / ɪnˈtaɪərli /

A2
  • adverb
  • Wholly; completely

from

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US / frəm /

UK / frʌm, frɑm,frəm /

A1
  • preposition
  • Starting at a particular place, time or level

think

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US / θɪŋk /

UK / θɪŋk /

A1
  • verb
  • To have an idea about something without certainty
  • To have an idea, opinion or belief about something

precision

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US / prɪˈsɪʒn /

UK / prɪˈsɪʒən /

A2
  • adjecitve
  • Performed in a very careful, detailed manner
  • noun
  • Quality of being very accurate and exact

come

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US / kʌm /

UK / kʌm /

A1
  • verb
  • To arrive at a place
  • (Of mail) to be delivered
  • To move toward someone; go with someone
  • To reach a certain point or state

any

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US / 'enɪ /

UK / ˈɛni /

A1
  • adjecitve
  • One, or some, no matter which
  • pronoun
  • One (thing) of many; some

where

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US / hwɛə /

UK / hwɛr, wɛr /

A1
  • conjunction
  • At or in the place which
  • In whatever place
  • pronoun
  • Word you use to ask the location of something

proof

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US / pru:f /

UK / pruf /

A2
  • noun
  • Act of showing that something exists or is true
  • Version of a document to be checked for errors
  • Special coating that protects something
  • Something which shows that something else is true
  • verb
  • To read a written work to check for mistakes
  • To protect by painting on a special coating

nucleus

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US / ˈnju:kliəs /

UK / ˈnu:kliəs /

B2
  • noun
  • Center of an atom
  • Control center of a cell
  • Most important part of something larger

far

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US / fɑ:(r) /

UK / fɑr /

A1
  • adjecitve
  • A long way away
  • Being a long way away
  • adverb
  • To a large degree or extent

call

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US / kɔ:l /

UK / kɔl /

A1
  • noun
  • A order or request for action
  • The sound an animal makes, often when in danger
  • A correct prediction, e.g. a decision in a game
  • A short visit to a place or person
  • A decision by a referee or umpire in a game
  • verb
  • To make a request or order for action
  • (Animal) to make sounds to warn of danger
  • To announce the date of an election
  • To make a judgment about something
  • To give someone or something a name
  • To guess in advance the result or outcome
  • To visit a place or person for a short time
  • To phone someone
  • To speak, announce or shout in a loud voice

atom

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US / 'ætəm /

UK / ˈætəm /

B1
  • noun
  • Smallest bit that matter can be broken down into

heavy

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US / 'hevɪ /

UK / ˈhɛvi /

A1
  • adjecitve
  • Greater in amount, degree, or severity than usual
  • Involving serious or strong emotions
  • Having a lot of weight

take

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US / teɪk /

UK / tek /

A1
  • noun
  • Filming of a single scene for TV or the movies
  • verb
  • To accept something that is offered
  • To use a method of traveling, e.g. a bus or train
  • To use a camera to make (a photo)
  • To pick up something and go away with it
  • To study a subject in school
  • To attempt to pass (an exam)
  • To require a certain amount of time, money, space

spot

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US / spɒt /

UK / spɑt /

A2
  • noun
  • A certain place or area
  • A difficult time; awkward situation
  • Place or ranking on a list
  • A small amount of (substance help hard work etc.)
  • Mark caused by a drop of liquid, food, etc.
  • verb
  • To see someone or something by chance

bring

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US / brɪŋ /

UK / brɪŋ /

A1
  • verb
  • To take or go with someone to a place

red

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US / red /

UK / rɛd /

A1
  • adjecitve
  • Being the color of blood

look

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US / lʊk /

UK / lʊk /

A1
  • noun
  • Person's beauty or physical attractiveness
  • Particular style of dress, clothes, or appearance
  • The way someone, something appears to be
  • Act of searching for or examining something
  • verb
  • To appear to be; seem

bit

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US / bɪt /

UK / bɪt /

A1
  • noun
  • Device put in a horse's mouth to control it
  • Small piece of something
  • verb
  • (E.g. of fish) to take bait and be caught

way

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US / weɪ /

UK / we /

A1
  • adverb
  • Used to emphasize the amount of something
  • noun
  • Particular aspect of something being thought about
  • One of various choices that could be made
  • Particular existing condition or state
  • (Often long) distance or length of time
  • How something is done
  • Route to go to a place
  • Small street
  • Usual behavior, emotions or habits of someone

minimal

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US / ˈmɪnɪməl /

UK / ˈmɪnəməl /

B1
  • adjecitve
  • The smallest possible; least

work

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US / wɜ:k /

UK / wɚk /

A1
  • adjecitve
  • Activity completed in order to make money
  • noun
  • The product of some artistic or literary endeavor
  • Everything created by an author, artist, musician
  • Activity you do in order to make money
  • Place of employment
  • Final product or result of a some labor or effort
  • verb
  • To bring into a specific state of success
  • To be functioning properly, e.g. a car
  • To do your job in your company or workplace
  • To make an effort to do something
  • To operate a machine or device

option

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US / 'ɒpʃn /

UK / ˈɑpʃən /

A2
  • noun
  • A choice
  • Right to buy or sell at a certain price and time

eighteen

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US / ˌeɪˈti:n /

UK / eˈtin /

A1
  • number
  • 18

build

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US / bɪld /

UK / bɪld /

A1
  • noun
  • Your physical shape; physique
  • verb
  • To establish e.g. a reputation, over time
  • To construct a house, office, factory

simple

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US / 'sɪmpl /

UK / ˈsɪmpəl /

A1
  • adjecitve
  • Not hard to understand or do; not complex
  • Having only a few parts; not complex
  • Being ordinary or normal
  • Being plain; without a lot added for style

result

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US / rɪ'zʌlt /

UK / rɪˈzʌlt /

A2
  • noun
  • Something produced through tests or experiments
  • Final score of a competition, election or game
  • verb
  • To be the outcome of other causes and effects

change

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US / tʃeɪndʒ /

UK / tʃendʒ /

A1
  • noun
  • Exchange of one set of clothes for another
  • Money in the form of coins instead of paper
  • Money returned after giving too much
  • Act of making or becoming something else
  • verb
  • To exchange one set of clothes for another
  • To exchange one kind of money for another
  • To replace something with another thing
  • To make or become something else
  • To go from one train, bus, etc. and go to another

akin

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US / əˈkɪn /

UK / əˈkɪn /

B2
  • adjecitve
  • Similar to; like; almost the same as

very

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US / 'verɪ /

UK / ˈvɛri /

A1
  • adjecitve
  • Concerning a large degree or amount
  • adverb
  • A lot; much; many
  • Used to stress or emphasize a noun

volume

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US / ˈvɒlju:m /

UK / ˈvɑljum, -jəm /

A2
  • noun
  • Number or amount of something e.g. sales
  • Amount of space that something takes up
  • One book that is part of a set of books
  • Level of sound produced by radio or television

topic

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US / 'tɒpɪk /

UK / ˈtɑpɪk /

A2
  • noun
  • Subject or issue people talk or write about

they

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US / ðeɪ /

UK / ðe /

A1
  • pronoun
  • Two or more people, animals, or things

damage

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US / ˈdæmɪdʒ /

UK / ˈdæmɪdʒ /

A2
  • noun
  • Physical harm that is done to something
  • verb
  • To harm physically; to hurt or break something

metabolism

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US / məˈtæbəlɪzəm /

UK / mɪˈtæbəˌlɪzəm /

B2
  • noun
  • Chemical processes to convert food to energy

metabolic

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US / ˌmetə'bɒlɪk /

UK / ˌmetə'bɒlɪk /

B2
  • adjecitve
  • Concerning the body's metabolism

evoke

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US / ɪ'vəʊk /

UK / ɪˈvok /

B1
  • verb
  • To bring forth a certain feeling or memory

all

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US / ɔ:l /

UK / ɔl /

A1
  • adverb
  • Completely; totally
  • determiner
  • Being every one of something
  • pronoun
  • 100% of something; the complete amount

possible

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US / ˈpɒsəbl /

UK / ˈpɑsəbəl /

A1
  • adjecitve
  • Being able or appropriate for a task or purpose
  • Having a chance of happening, or being true

main

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US / meɪn /

UK / men /

A1
  • adjecitve
  • Most important; most often used

movement

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US / ˈmu:vmənt /

UK / ˈmuvmənt /

A2
  • noun
  • Part of a piece of classical music
  • Group with a shared interest or goal
  • Group sharing the same idea to change society, art
  • Action you do when exercising, e.g. in a gym
  • Part of a piece of music

restriction

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US / rɪˈstrɪkʃn /

UK / rɪˈstrɪkʃən /

A2
  • noun
  • Law or rule that controls or limits something

once

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US / wʌns /

UK / wʌns /

A1
  • adverb
  • One time; one instance
  • At a time in the past
  • conjunction
  • When; as soon as

probably

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US / ˈprɒbəbli /

UK / ˈprɑbəbli /

A1
  • adverb
  • That is likely to happen or be true

nutritional

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US / njʊ'trɪʃənl /

UK / njuˈtrɪʃənl: /

B1
  • adjecitve
  • (Of foods) having positive effects on your health

flexibility

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US / ˌfleksə'bɪləti /

UK / ˌfleksə'bɪləti /

B1
  • noun
  • The quality of being able to be bent or stretched

indirectly

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US / ˌɪndɪˈrɛktli /

UK / ɪndəˈrɛktli /

B1
  • adverb
  • In a manner that is not direct or straight

idiot

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US / 'ɪdɪət /

UK / ˈɪdiət /

B2
  • noun
  • A person who is foolish or not very smart

eat

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US / i:t /

UK / it /

A1
  • verb
  • To put food in your mouth

amino

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US / ə'miːnəʊ /

UK / ə'miːnəʊ /

C2
  • noun
  • Of some substances that form proteins

stick

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US / stɪk /

UK / stɪk /

A2
  • noun
  • Long thin piece of wood from a tree
  • verb
  • To push a sharp or pointed object into something
  • To join together using glue or paste
  • To remain in one place or position for a long time

route

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US / ru:t /

UK / rut, raʊt /

A2
  • noun
  • Way to get from one place to another place; path
  • Path or way that people often use
  • Method of achieving a certain result
  • verb
  • To send along a particular path or way

use

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US / ju:s /

UK / ju:s /

A1
  • noun
  • Ability to employ something
  • Need to enable it to work
  • Permission to do something with something
  • Act of spending money
  • Operation of a machine for its function
  • verb
  • To have; to eat, drink, consume etc.
  • To need to operate or work
  • To operate a machine, e.g. a computer
  • To treat a person badly
  • To do something with, for a task or purpose

quad

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US / kwɒd /

UK / kwɑ:d /

C1
  • noun
  • Four-sided enclosure surrounded by buildings

bond

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US / bɒnd /

UK / bɑnd /

A2
  • noun
  • Rope, chain or other thing used to tie someone up
  • Closeness that is shared between people or groups
  • Loan that a government must buy back by a set date
  • Written agreement to pay back borrowed money
  • Joint or connection, often using glue
  • verb
  • To develop a close relationship with
  • To become joined or connected, e.g. using glue

actually

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US / ˈæktʃuəli /

UK / ˈæktʃuəli /

A1
  • adverb
  • Used to add new (often different) information

sure

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US / ʃʊə(r) /

UK / ʃʊr /

A1
  • adjecitve
  • Having no doubts about something
  • Have confidence in your own words or actions
  • Firmly established or held; being firm or stable
  • Being correct or true
  • adverb
  • What you say to agree willingly

third

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US / θɜ:d /

UK / θɜ:rd /

A1
  • adjecitve
  • 3rd: Number after second

point

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US / pɔɪnt /

UK / pɔɪnt /

A1
  • noun
  • An item to be discussed
  • Small spot or dot
  • Fact or detail
  • Feature of something
  • The size of the text on a page or screen
  • A certain time or stage in a process
  • Certain position in time or space
  • Idea or fact you try to convince people about
  • Measurement of scores in a game, sport
  • Sharp end of something, e.g. a pen or pin
  • verb
  • To face a certain direction, e.g. north
  • To indicate something with your finger to others

ever

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US / 'evə(r) /

UK / ˈɛvɚ /

A1
  • adverb
  • At any time; at all times in the future

day

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US / deɪ /

UK / de /

A1
  • noun
  • A period of 24 hours beginning at midnight
  • The period of time when it is light outside
  • Person's name

supply

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US / sə'plaɪ /

UK / səˈplaɪ /

A2
  • noun
  • Availability of products and services for use
  • Specific things needed to perform a certain task
  • verb
  • To give or sell goods to others for their use

new

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US / nju: /

UK / nu, nju /

A1
  • adjecitve
  • Not old, recently born, built or made
  • Being or doing something for the first time
  • Not felt, seen or known previously
  • Having been recently bought or obtained

position

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US / pəˈzɪʃn /

UK / pəˈzɪʃən /

A1
  • noun
  • Person's opinion or attitude about something
  • Specific location where someone or something is
  • Where you play or your role on a sports team
  • Person's job or status level
  • Set of conditions affecting what you can (not) do
  • verb
  • To put in a particular location or direction

occupy

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US / 'ɒkjʊpaɪ /

UK / ˈɑkjəˌpaɪ /

A2
  • verb
  • To enter and take control of land/property
  • To fill a time, a space, or an area
  • To live in a particular building
  • To fill someone's thoughts or make a person busy

here

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US / hɪə(r) /

UK / hɪr /

A1
  • adverb
  • In this place; at this location, position or time

either

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US / ˈaɪðə(r) /

UK / ˈiðɚ, ˈaɪðɚ /

A1
  • adjecitve
  • One of two (used when there is a choice of two)
  • adverb
  • (After negative statements) likewise, in addition
  • conjunction
  • Used as the first of two connected things
  • determiner
  • Used as the first of two connected things
  • pronoun
  • The one or the other

available

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US / əˈveɪləbl /

UK / əˈveləbəl /

A1
  • adjecitve
  • Present and able to be used
  • Able to be used at a scheduled time

flow

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US / fləʊ /

UK / flo /

A2
  • noun
  • Amount of something that moves through an area
  • verb
  • To move steadily and easily in a certain direction

exergonic

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US / ˌeksəˈɡɒnɪk /

UK / ˌeksərˈɡɑːnɪk /

A1
  • other
  • (Biochemistry) Of a process accompanied by the release of energy

stimulus

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US / ˈstɪmjələs /

UK / ˈstɪmjələs /

B2
  • noun
  • Something that causes a change

sort

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US / sɔ:t /

UK / sɔrt /

A1
  • noun
  • Group or class of similar things or people
  • verb
  • To organize things by putting them into groups
  • To deal with things in an organized way

fail

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US / feɪl /

UK / fel /

A1
  • noun
  • A mark on a test showing you did not pass
  • verb
  • To be unsuccessful in passing a class or exam
  • To not do or provide something that is needed
  • To stop working or functioning; to break down
  • To not achieve a goal, or to go wrong

countless

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US / ˈkaʊntləs /

UK / ˈkaʊntlɪs /

B1
  • adjecitve
  • Being too many to be numbered or imagined

continue

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US / kən'tɪnju: /

UK / kənˈtɪnju /

A1
  • verb
  • To do something without stopping, or after pausing
  • To start doing again after a break, pause, or stop

too

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US / tu: /

UK / tu /

A1
  • adverb
  • In addition, also; with emphasis
  • Say that something is more than you want

reason

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US / 'ri:zn /

UK / ˈrizən /

A1
  • noun
  • Ability to think about facts and form a judgment
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  • To think and make conclusions in a logical manner

fairly

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US / 'feəlɪ /

UK / ˈfɛrli /

A2
  • adverb
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basic

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UK / ˈbesɪk /

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  • adjecitve
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will

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US / wɪl /

UK / wɪl /

A1
  • noun
  • Desire or choice of someone
  • Document saying who gets your money when you die
  • Strong desire to do something; determination
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many

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US / 'menɪ /

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adaptation

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want

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US / wɔnt /

UK / wɑnt, wɔnt /

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round

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US / raʊnd /

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A1
  • adjecitve
  • Being in the shape of a circle or ball
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support

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UK / səˈpɔrt, -ˈport /

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  • noun
  • Assistance or advice given to someone
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wide

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US / waɪd /

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same

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can

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repetition

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maybe

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our

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textbook

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frequent

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now

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protein

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  • Group of molecules made from amino acids

really

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US / ˈri:əli /

UK / ˈriəˌli, ˈrili /

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would

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but

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  • conjunction
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give

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craft

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good

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  • adjecitve
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life

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signal

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US / 'sɪɡnəl /

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  • adjecitve
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  • Subtitles section
  • Okay, let's talk about hypertrophy, a topic that occupies the minds of so many youth, young men, but also a lot of women.
  • I think one of the really interesting progressions that's taken place in the last decade or so is that far more men and women are using resistance training in order to evoke hypertrophy, growth of muscles, for aesthetic reasons and for all sorts of reasons.
  • What are the ways that people can induce hypertrophy?
  • Not to correct you or insult you, but probably a better way to think about that question is really what stimuli do I need to give the muscle to induce hypertrophy?
  • Now there are hormonal factors that are important, there are nutritional factors, but just to stick with the context of training.
  • This is really going to frame a lot of our answers and as you'll see, it's one of the reasons why I call hypertrophy training kind of idiot proof.
  • in terms of program.
  • Now, the work is hard, difficult, and all that, but the precision needed is a lot less than what we saw in power and strength.
  • And so if you note there, like it's very important that you do it in this style, with this intent, and within these parameters, and if you're outside these parameters, it's not going to be it.
  • Hypertrophy has a very broad range.
  • in terms of your actual applications.
  • And this is why you have and will continue to see countless styles of training that all work.
  • I mean, I know you were mentored earlier in life by one of my favorite people in this entire field, Mike Mencer.
  • Like, just an absolute character.
  • His style was completely different than what you would see in a classic textbook.
  • or any number of different influencers or coaches or individuals.
  • And if you've ever thought to yourself, like, why is it all these programs work?
  • And people love to jump to things like, well, it's the steroids.
  • Like, just get that out of the equation for now.
  • Independent of that, that's not even part of the equation, you're still going to see results.
  • And the question is, like, why?
  • Well, that's because what's driving changes in strength and power
  • are the adaptations of specificity.
  • What's driving changes in hypertrophy is much more well rounded.
  • And so you have options to get there.
  • Remember, you're training a movement and now you're training a response and a muscle that cause the growth.
  • That's very, very different.
  • So if we look at like the classic dogma, we have to basically challenge the muscle to need to come back in this case specifically bigger and the nutrients need to be there to support that growth.
  • Okay, the nutrients aside perhaps we can come in a few more minutes and talk about that.
  • So all we really have to do is going back to our dogma of activation of something on the cell wall.
  • We've talked about this earlier.
  • That's got to induce that signaling cascade.
  • That's got to be strong enough to cause the nucleus to react to it, to go to the ribosomes, to initiate this entire cascade of protein synthesis.
  • Okay, so that signal has to be one of a couple of things.
  • Either it has to be strong enough one time, it has to be frequent enough, or it has to be a combination of these things.
  • All right, so I can get there with a lot of frequency and a moderate signal.
  • I can get there with very low frequency and a large signal, like more akin to what you did with Mike back in the day, I'm sure.
  • And still train that way.
  • Still train that way.
  • Each muscle group mainly once a week directly and once a week indirectly.
  • So all you have to do there to not fail is to make sure the training is hard enough.
  • and it's going to work.
  • If you choose the frequency path, then you actually have to make sure you're not training too hard to where you can actually maintain the frequency.
  • The only wrong combination here is infrequent and low intensity and low volume.
  • That's it.
  • As long as one of those three variables is high, you're going to get there.
  • Because the mechanisms that are needed to activate that signaling cascade are wide ranging.
  • And this is why when we even see things like
  • blood flow restriction training, right?
  • This is when you put like a cuff on your arm or your leg and you block blood flow and you use no load or as low as say thirty percent of your maximum and you take it to fatigue failure.
  • That actually is an equally effective way of inducing hypertrophy despite the fact that, you know, you're using three, five, ten, maybe most twenty to thirty percent of your—max.
  • Why?
  • Because you went through the route of metabolic disturbance.
  • Okay, other ways, say a higher load, maybe as heavy as you can for say eight repetitions, is going to get through what's called mechanical tension.
  • And so there's these different paths that we can get to the same spot.
  • Now eventually these things have a saturation point.
  • So you don't need all three of these mechanisms.
  • The third one, of course, being muscle damage or breakdown.
  • And I know we want to chat a little bit about that but none of these three are absolutely required.
  • You can have multiple of them in a session.
  • You don't have to have breakdown at all.
  • That is a complete—well, really it's a flat out lie that you have to break a muscle down to cause it to grow.
  • That's just not needed at all.
  • You have to have one of these three things though.
  • And so again, this allows you a lot of flexibility which is why crafting your program which is best for you
  • is actually fairly simple when it comes to hypertrophy.
  • You just have to make sure you do the work.
  • And you want to make sure you have a few standards in place with the exercise choice and some other things that we'll hit in just a second.
  • But that's really the fundamental way of getting to it.
  • Making sure either that signal is loud enough
  • or frequent enough to give the nuclei a convincing enough reason to spend the resources because you have to remember two things.
  • In order to grow new skeletal muscle you need amino acids which are your supply and then you need primarily carbohydrates as the energy source to power that synthesis process.
  • You remember basic chemistry that says if you're going to take two atoms
  • and you're gonna pull them apart or put them together, right?
  • That's going to take energy.
  • Typically, and most of actually metabolism, when you split a bond, you're gonna get—it's called exergonic.
  • You're gonna get energy from that.
  • But when you put them together, that's going to take energy.
  • This is why we call that protein synthesis, right?
  • So you have to convince your nucleus that one, invest those resources in energy, primarily carbohydrate.
  • But number two and more important.
  • invest that supply.
  • There's a ton of possible ways to get energy but there's a very low amount of amino acids available and you need them for many more things than just taking your biceps from seventeen inches to eighteen inches, right?
  • It's not going to do that if you're in a position where again you can't sustain immune function.
  • If—if red blood cell turnover needs to be higher or any of the other main like tons of things that you need proteins for.
  • So you have to be able to say like, are you sure?
  • You really want to spend these resources and build it into muscle because once we do that, it's very difficult to go backwards.
  • Break them back down and bring the amino acids back into that availability pool so we can use them for either another function entirely or even another muscle group.
  • That's called protein redistribution, by the way, when you say maybe you don't do a lot of upper body work in your training and you're not eating enough protein or a minimal amount and you're doing a lot of lifting in your legs.
  • You'll notice your legs will get larger but that's actually a lot of times you're pulling the protein from, say, your upper body in this case and redistributing it back down to the quads.
  • So that's what you have to get to.