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The lexicon of muscle-building, and training - Part 13

Conversion tables

Tables that attempt to convert maximal effort achievements of one given rep count into another rep count. For instance, a known ten-rep achievement can be used to project a one-rep maximum, and a known five-rep achievement can be used to project what could be lifted for 20 reps.

The lexicon of muscle-building, and training

The lexicon of muscle-building, and training

Repetition-conversion tables, based on the formulae of Dave Maurice and Rich Rydin, from HARDGAINER issue #20.

For example, if you've been pressing for ten reps (upper-body exercise), and want to convert it to a five-rep weight, you would multiply your best ten-rep poundage by 1.16. If you have been squatting for eight reps (lower-body exercise), and want to convert it to a 20-rep weight, you would multiply your best eight-rep poundage by 0.83.

Cool down

After a hard bout of cardiovascular work, a period of two to three minutes working at a moderate pace, and then a further two to three minutes working at a gentle pace, constitutes a cool down. It enables your heart, breathing, and other functions to slow down gradually. End the cool down once your breathing has returned to normal. A cool down is also recommended following intensive strength training that involves little rest between sets and exercises. Strength training at a slower pace, however, doesn't require a formal cool down, because heart rate, breathing, and other functions aren't sustained at elevated levels during such training.

Core exercises

The priority exercises in a routine — usually the big, multiple-joint movements. In another definition, core exercises refer to those that work the core of the body — the muscles of the abdomen, back, and deep in the torso.

Cortisol

A hormone stimulated by stress. Its effect is to produce an increase in available carbohydrate to be used as an energy source for combating trauma and shock, for example.

Cramp (muscle cramp)

A sudden, involuntary, spasmodic contraction of a muscle or group of muscles, sometimes with severe pain.

Creatine

A naturally occurring amino acid that's a constituent of the muscles of vertebrates — a store of energy used for muscular contraction.

Cross-training

The combination of two or more types of exercise to produce a more comprehensive total training program than can be had from just a single form of exercise. Strength training along with cardio work such as stationary cycling, is an example of cross-training.

There's also cross-training within a single type of exercise. For example, in cardio exercise you can use a variety of machines, for example, a treadmill and an elliptical, rather than just one machine.

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