Pumpy1
1RM
One Repetition Maximum. The weight you can lift exactly once. Estimated: 5 clean reps × 1.15.
A
All-or-Nothing
Perfectionism trap: if you can't achieve 100%, you give up completely. Better 50% of the plan than 0%.
AMRAP
As Many Reps As Possible. A set where you do as many clean reps as you can — usually the last or test set.
Anabolic Window
Myth: protein must be eaten within 30 min after training. Science: the window is 4–6 hours wide.
C
Calorie Deficit
Burning more calories than you eat. Necessary for fat loss. For 0.5 kg/week: ~500 kcal deficit daily.
Calorie Surplus
Eating more calories than you burn. Necessary for muscle gain. Clean bulk: 250–300 kcal surplus.
Casein
Slow-digesting milk protein (4–7h). Ideal before sleep for overnight muscle protection.
Cheat Day
A "free eating" day per week. A 5000-kcal cheat day can undo an entire week of deficit. Better: 10–20% daily flexibility.
Cluster Sets
Instead of 1 set of 8 reps: 3 × 3 reps with 15 sec rest in between. Higher weight with the same volume — great for strength gains.
Cold Exposure
Deliberate cold application (cold shower, ice bath). Reduces inflammation, but can dampen hypertrophy directly after strength training.
Compound
Exercises that train multiple joints and muscle groups simultaneously. More efficient than isolation exercises.
Example: Squats, deadlifts, bench press, pull-ups.
Compound Exercises
Exercises that train multiple joints and muscle groups simultaneously. More efficient than isolation exercises.
Example: Squats, deadlifts, bench press, pull-ups.
Compound Lifts
Exercises that train multiple joints and muscle groups simultaneously. More efficient than isolation exercises.
Example: Squats, deadlifts, bench press, pull-ups.
Conjugate Method
Training method (Westside Barbell) that constantly rotates exercise variations: one week box squats, next week pause squats, etc. Prevents plateaus.
Cortisol
Stress hormone. Chronically elevated cortisol blocks muscle growth and promotes belly fat.
Creatine
One of the best-researched supplements. 3–5g/day increases strength by 5–15%. Not doping, safe, suitable for beginners too.
D
Deep Sleep
Sleep phase 3–4 with the highest growth hormone release. Important for muscle recovery and immune system.
Deficit
Burning more calories than you eat. Necessary for fat loss. For 0.5 kg/week: ~500 kcal deficit daily.
Deload
Planned lighter training phase. Volume reduced to ~50% so muscles, tendons, and nervous system can fully recover.
Deload Week
Planned lighter week every 6–8 weeks with ~50% volume. Nervous system and tendons recover — often followed by a performance boost.
Detox
Mythical "detoxification" practice. Liver and kidneys detox 24/7 — no juice, tea, or powder can accelerate this.
Detox Teas
Commercial "detox" teas. Pure marketing invention. Liver and kidneys detox 24/7 on their own — no tea can accelerate that.
Drop Set
After reaching failure, reduce weight by 20–40% and immediately continue. An intensity technique for extra stimulus.
F
Foam Rolling
Self-massage with a foam roller. 5–10 min before training increases mobility and releases adhesions.
G
Growth Hormone
Hormone (HGH) released during deep sleep. Drives recovery, muscle repair, and fat burning.
H
Habit Stacking
Link new habits to existing ones. Example: "After brushing teeth, 10 push-ups." The old habit triggers the new one.
HIIT
High Intensity Interval Training. Short intense bursts (20–60s) alternating with short rest periods. Efficient: 15–25 min is enough.
Hypertrophy
Growth of individual muscle fibers (they get thicker, not more numerous). The primary goal of strength training for muscle gain.
Example: Optimal range: 6–20 reps per set at 60–80% of max weight.
I
Isolation
Exercises that target a single muscle, usually through one joint.
Example: Bicep curls, leg extensions, calf raises.
Isolation Exercises
Exercises that target a single muscle, usually through one joint.
Example: Bicep curls, leg extensions, calf raises.
L
Leucine
Amino acid that directly activates the muscle-building switch (mTOR). Found mainly in animal protein sources.
LISS
Low Intensity Steady State. Steady cardio in the aerobic zone (30–60 min). Gentler, more regenerative than HIIT.
M
Macros
Macronutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g) — the three energy sources.
Mobility
Mobility training (e.g. arm circles, lunges). Dynamic before workout — better than static stretching beforehand.
O
Overtraining
State of chronic overload with performance decline, sleep problems, and irritability. Occurs only after 2+ weeks of overload.
P
Periodization
Planned variation of volume and intensity over weeks. E.g. 4 weeks volume phase, 4 weeks intensity phase, 1 week deload.
Plateau
Phase without training progress. Usually not a training problem but a recovery problem (sleep, stress, nutrition).
Pre-Exhaust
First an isolation exercise for a muscle, then a compound exercise for the same muscle. Pre-fatigues the target muscle.
Example: Chest flyes before bench press — the chest fatigues before the triceps.
Progressive Overload
Gradually increasing training load over time — more weight, more reps, or more sets. The key stimulus for muscle growth.
Example: Bench press 60 kg this week, 62.5 kg next week.
R
REM
Rapid Eye Movement. Dream sleep phase — important for learning, mood, and mental recovery.
REM Sleep
Rapid Eye Movement. Dream sleep phase — important for learning, mood, and mental recovery.
Resting Heart Rate
Heart rate per minute in the morning after waking up. Decreases as fitness improves. Untrained: 70–80, fit: 55–70, athletes: 40–55 BPM.
RIR
Reps in Reserve. How many more reps you could have done. RIR 0 = to failure, RIR 3 = 3 reps left in the tank.
RIR 0
Reps in Reserve = 0. The set was taken to failure — no more reps possible.
RIR 2
Reps in Reserve = 2. When ending the set, you could have done 2 more reps.
T
Time under Tension
Total time the muscle is under load per set. Longer TUT (e.g. 3 sec down, 1 sec up) increases the growth stimulus.
TUT
Time under Tension. The time the muscle is under load per set.
V
Volume
Total work per training session or week: sets × reps × weight.
W
Whey
Fast-digesting milk protein, ideal immediately after training or at breakfast.
Whey Protein
Fast-digesting milk protein, ideal immediately after training or at breakfast.
Knowledge is nice – doing is better 🦁
Pumpy teaches you these terms right in your training and turns consistency into a game.
Join the waitlist 🎉