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Other Books By Felix Harder

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"The fitness and nutrition world is a breeding ground for obsessive-
compulsive behavior. The irony is that many of the things people
worry about have no impact on results either way, and therefore
aren't worth an ounce of concern."

- Alan Aragon
Table Of Contents

Introduction – Who This Book Is For

The 80/20 Rule Explained

The 80/20 Rule In Fitness And Bodybuilding

Applying The 80/20 Rule To Exercise – How To Build Muscle

And Lose Fat

Exercise Selection - The Importance Of Compound Exercises

Warm Up And Things To Keep In Mind Before Every Workout

Sample Workout

Applying The 80/20 Rule To Nutrition – What Makes A Good

Diet

5 Most Important Factors for A Successful Diet

Macronutrients Explained
Carbohydrates ("carbs"):
Proteins:
Fats:

Applying The 80/20 Rule To Recovery

The 80/20 Rule In Bodybuilding - Summary

All Exercises Explained:

Chest
Bench Press
Incline Bench Press
Decline Bench Press

Back
Deadlift
Lat Pulldown
Bent Over Barbell Row
Pull-up

Legs
Barbell Squat
Leg Press
Dumbbell Lunges
Shoulders
Seated Barbell Military Press / Shoulder Press

Arms
Chin Up
Triceps Dip
Introduction – Who This Book Is For

I wrote this book for people who lead a busy lifestyle but still want to build
muscle and get in shape. By giving you the necessary tools to reach your
fitness goals, I will have to debunk some training myths that have been
around for decades. How many times has someone told me that if I wanted
to build muscle I had to…

Hit the gym at least five times per week…

Workout three or even four hours…

Drink two or more protein shakes per day…

And perfectly time my meals no more than three hours apart.

After doing some real research, I quickly learned that most of these “tips”
are nonsense and some will even work against you in the long run. I also
learned that
80% of muscle building and losing fat can be achieved through only 20%
effort. This phenomenon is described as the 80/20 Rule, something that
occurs all throughout our lives and not only in bodybuilding. It has
completely changed the way I look at my workout. The following chapters
will show you how much easier and less time consuming your exercise and
dieting routine can be if you focus on a few critical factors and leave the
rest to the wannabe experts.
- Felix Harder
The 80/20 Rule Explained

The 80/20 Rule (also known as the Pareto principle) is simple, yet very
powerful. It states that, for many events, roughly 80% of the effects come
from 20% of the causes. Originally, this rule of thumb referred to the
observation that 80% of Italy’s wealth belonged to around 20% of the
population, made by the Italian Economist Vilfredo Pareto.

Over the years Pareto and other scholars found that this rule seemed to
apply to
most things in life, for example that:

- 20% of the input creates 80% of the result

- 20% of the customers create 80% of the revenue
- 20% of the workers produce 80% of the result
- 20% of the features cause 80% of the usage

And on and on…

Unfortunately the 80/20 Rule and its applications vanished from popular
science during the next centuries and were only “rediscovered” towards the
end of the 20th century when top managers found out that the 80/20 rule is
dramatically effective when applied to marketing and selling situations.
They encouraged their employees to focus their energy towards activity that
usually produces very fast and substantial improvements. The later success
of these managers and their companies proved the 80/20 Rule to be an
extremely useful model with countless applications in various areas of
modern life.
The 80/20 Rule In Fitness And Bodybuilding

Pareto’s Principle has been successfully used in bodybuilding for more than
three decades. Most of the time though, the athletes didn’t actually know
they were applying a century old “business rule” to their everyday
workouts. They simply wanted to get the most out of their training with the
least amount of effort. The value of the 80/20 Rule is that it reminds you to
focus on the 20% that really matters. Once you have identified these critical
factors, you can expect faster than usual muscle growth and/or fat loss with
just a few important exercises and a handful of simple diet strategies.

In bodybuilding, what are the 20% that matter?

- Setting up and following a straightforward workout.

- Training consistently and with high intensity
- Following the rule of progressive overload (meaning over time you will
lift more weight, more reps or more sets).
- Following a good diet with proper nutrition.
- Getting enough rest for recovery.

In short this means: Train hard, eat well and rest enough. Repeat. If you
focus on the basics you will get 80% of the results. Afterwards you only
have to adjust your plan every so often, based on your personal experiences
and progress.
Applying The 80/20 Rule To Exercise – How To
Build Muscle And Lose Fat

If your goal is to build strength and muscle, then it should be rather obvious
that most of your time in the gym should be dedicated to lifting weights. Of
course, some sort of cardiovascular exercise should always be part of any
well-rounded workout, but for the beginner looking to “get big”, weight
training is essential to increasing strength and developing skeletal muscle
tissue. Your focus should be on lifting progressively heavier weights, with
cardio and conditioning as the back-up priorities.

For workouts designed to lose fat, this focus shifts slightly due to the stress
that the lower calorie intake puts on your body. Cardio now plays a bigger
role in your workout. However, you should still lift heavy when looking to
lose fat, otherwise, you risk also losing hard earned muscle mass. The
concept of progressive overload, one of the most important pillars of
successful bodybuilding states that (only) progressively lifting heavy
weights or more reps lead to an increase of muscle strength and size. If you
don’t provide your body with adequate amounts of stress it will have no
incentive to change. Therefore consistent progression is essential to
achieving optimal results. When dieting your progression might be slower,
but never lose your effort to progress and increase your weights over time.
Exercise Selection - The Importance Of
Compound Exercises

Oftentimes beginners are confused by the sheer amount of workouts and

exercises that it can make it hard for them to see the bigger picture. When
looking at the 80/20 principle while trying to combine the most efficient
exercises, it becomes obvious that compound exercises are the best way to
go. Compound movements utilize multiple joints (usually with free weights
instead of machines). They give you the highest yield measured by the time
you spend training, which is why your workout should consist mostly of
these essential exercises. Always begin your workout with compound
exercises that match whatever muscle group you are training that day. This
way you achieve maximal muscle recruitment, more nervous system
activation, and a bigger stimulus for growth.

Here is a list of the best compound exercises for each muscle group. You
can find a detailed description of all exercises at the end of the book under
“All Exercises”.

Chest:
- Barbell/Dumbbell Bench Press
- Incline Bench Press
- Decline Bench Press

Back:
- Deadlifts
 - Pull Ups
- Lat Pulldowns
- Rows (all variations)

Legs:
- Squats
- Leg Press
- (Dumbbell) Lunges

Shoulders:
- Military Press
- Dumbbell Press (all variations)
- Handstand Push Ups

Biceps:
- Chin Ups
- Barbell Biceps Curl

Triceps:
- Dips
- Triceps Bench Press (Narrow Grip)

An example: If you’re doing your back and biceps routine today, begin by
doing Barbell Rows and Pull Ups for your back muscles and add Chin Ups
and Barbell Curls to target your biceps. This way you can create a workout
that entirely utilizes compound movements. Such a workout will cause you
to suck wind and sweat a lot, because it involves all the muscles in your
back and biceps including the many small, stabilizing muscle groups.
Therefore, two exercises per targeted muscle group are enough to force
your body into muscle growth.

Ultimately, there are countless ways you can structure your workouts but I
recommend you spend at least 75% of your time doing compound
exercises. Here you can best implement the concept of progressive
overload, which we talked about earlier. When doing isolation movements,
use them as finishing exercises. They require less total body strength and
can help you work an already tired muscle.
Warm Up And Things To Keep In Mind Before
Every Workout

Warm Up:
Warm ups are a good way to prevent injuries and help the muscle perform
at its maximum. The increased blood flow will also keep your muscles
sustained with nutrients. Most trainers recommend getting on the treadmill,
cross trainer or exercise bicycle for 5-10 minutes before working out.
Before your first exercise you should also do a warm up set (10-15
repetitions) with only the barbell to further warm up the specific muscle
group.

Before every workout:

Be sure to eat plenty of carbohydrates so your body can lift at maximum
strength. Your last meal should be maximum 1.5 - 2 hours before your
training session.
Sample Workout
This is a sample workout, which was designed according to the 80/20 Rule.
You will train three times a week and more than 75% of the exercises
involve compound movements. Each workout involves only four exercises,
all of which will work not only your targeted muscle group but also nearby
stabilizing muscles and your core.

Schedule:
Monday - Gym Day 1
Tuesday - Rest
Wednesday - Gym Day 2
Thursday - Rest
Friday - Gym Day 3
Saturday - Rest
Sunday –Rest
Day 1 – Chest/Triceps/Abs

Chest:

Exercise 1: Barbell Bench Press

Sets: 4 (plus 1 Warm Up set)
Reps: 6 – 8 (with heavy weight)

Exercise 2: Incline Dumbbell Bench Press

Sets: 4
Reps: 6 – 8 (with heavy weight)
Triceps:

Exercise 3: Triceps Dip

Sets: 5
Reps: 6– 8 (use a weight belt if otherwise too easy)

Abs:

Exercise 4: Hanging Leg Raise

Sets: 5
Reps: 8 - 10
Day 2 – Back / Biceps

Back:

Exercise 1: Bent Over Barbell Row

Sets: 4 (plus 1 Warm Up set)
Reps: 6 – 8 (with heavy weight)

Exercise 2: Wide Grip Pull-Ups

Sets: 4
Reps: 6 – 8 (use a weight belt if otherwise too easy)
Biceps:

Exercise 3: Chin-Ups
Sets: 4
Reps: 6 – 8 (use a weight belt if otherwise too easy)

Exercise 4: Hammer Curls

Sets: 4
Reps: 8 – 10
Day 3 – Legs / Shoulders / Abs

Legs:

Exercise 1: Squats
Sets: 4 (Plus 1 Warm Up set)
Reps: 6 – 8 (with heavy weight)

Exercise 2: Dumbbell Lunges

Sets: 4
Reps: 6 – 8
Shoulder:

Exercise 3: Military Press

Sets: 4 (Plus 1 Warm Up set)
Reps: 8 – 10 (with medium weight)

Abs:

Exercise 4: Twisting Crunches

Sets: 5
Reps: 8 – 10
Applying The 80/20 Rule To Nutrition – What
Makes A Good Diet

You have probably heard that the right nutrition is more important than the
right workout. Well, it’s true. If you don't give your muscles the necessary
tools for a proper recovery and growth, then they won't get bigger or
stronger. As all bodybuilders know, you will never see any significant gains
if you aren't eating sufficient amounts of high quality food. Likewise, if you
constantly eat at or above your maintenance caloric needs, you can’t expect
your body to get rid of excess fat. Nutrition is about providing nourishment
to your body. The human body needs proper nourishment for the
maintenance of our body (muscles, bone, tissues, etc.) and muscle growth.
So how do you provide your body with proper nutrition? And how does the
80/20 rule help us decide which diet is the best for our personal fitness
goals?

Year of studies done by scientists with the help of athletes and coaches have
resulted in a general consensus on what dietary strategies work the best to
grow muscle and burn fat. Some of these strategies are fundamental and
necessary to see any kind of results, while others will have only minor
effects on the successful outcome of your diet. In theory you should follow
all of these strategies, but you will see that in practice it can sometimes be
almost impossible to stay 100% on point – especially if you lead a busy
lifestyle.
5 Most Important Factors for A Successful Diet

In theory there are five simple diet principles that will have a measurable
impact on your diet success (see The Renaissance Diet by Dr. Mike
Israetel). They are:

Caloric Balance (determines around 50% of your diet success):

This principle refers to the number of calories you consume compared to
the number of calories your body burns. It determines whether you gain
weight, lose weight or maintain weight over time, but does not take into
account where the calories come from (carbohydrates, proteins or fats).

Macronutrient Intake (determines around 30% of your diet success):

Macronutrient intake looks at the amount of carbohydrates, protein and fat
you take in per day and in what proportion they stand to each other. For any
fixed energy intake, increases in one macronutrient necessarily imply a
decrease in the proportion of the other macronutrients. As an example, a
high protein diet is usually relatively low in carbohydrates and/or fats.

Nutrient Timing(determines around 10% of your diet success):

Nutrient timing includes the planning of your meals throughout the day, the
total amount of meals eaten per day and how you time them in relation to
your fitness activity.

Food Composition(determines around 5% of your diet success):

Food composition describes the analysis of the nutrients in a given food
such as vitamins and minerals and types of fats. This information can be
used to optimize diets and make sure no deficiencies occur.

Dietary Supplements (determine around 5% of your diet success):

Dietary supplements are intended to provide nutrients that you may
otherwise not consume in sufficient quantities. Among others, they
generally include vitamins pills, protein powders, creatine, stimulants and
fat burners.

When we look at these five principles and how they impact your diet, we
can easily identify “Caloric Balance” as the most important factor. It should
be no surprise that if you want to see any changes – be it gain muscle or
lose fat – caloric balance should always be considered first. Fortunately, all
you really have to remember is common sense: “Eat less and you will lose
weight, eat more and you will gain weight.”

A proper calorie consumption accounts for about half of your results and if
we also look at macronutrient intake, 80% of a successful diet is already
covered. This means that these four factors - calories, protein,
carbohydrates, and fats -mostly determine whether you will reach your
dietary goals or not. Nutrient timing, food composition and supplements
play a minor role in overall results and many of their effects are oftentimes
exaggerated by the fitness industry.
Macronutrients Explained

Now that we know how important macronutrients are for your diet, let’s
look at some ways we can best integrate them into our diet. The most
important macronutrients are carbohydrates, protein, fats and water. Carbs,
fats and protein are interchangeable as sources of energy, with fats yielding
nine calories per gram, and protein and carbohydrates both yielding four
calories per gram.

Unlike macronutrients, our bodies need the so-called micronutrients

(vitamins and trace minerals) only in very small amounts. Vitamins are
organic substances that we ingest with our foods, which act like catalysts,
substances that help to trigger other reactions in the body. Trace minerals
are inorganic substances, which play a role in several metabolic processes,
and contribute to the synthesis of such elements as protein, glycogen and
fats.
Carbohydrates ("carbs"):

Despite what many people want you to believe, carbs are not evil. They are
an important source of energy for your body. The problem is that the
average person over-consumes certain sources of carbohydrates, usually
simple sugars from candy and soda, while forgetting about the complex
carbs found in brown rice, sweet potatoes and oats. These are especially
important for hardgainers, since you need to make sure to cover your daily
calorie requirements through healthy foods, which your body can actually
process.

Good Sources of Carbohydrate:

- Vegetables (all kinds)

- Fruit
- Oats and oatmeal
- Brown Rice
- Seeds
- Nuts
- Quinoa
- Chia
- Yams
- Lentils
- Whole Grain Breads
- Whole Grain Pitas
- Whole Grain Cereals
- (Sweet) Potatoes
- Whole grain pastas
 - Beans

Carbohydrates to limit or avoid:

- White Pasta
- White Rice
- White Bread
- Instant Oatmeal
- Fruit Juices
- Bagels
- Donuts
- Muffins
- Sweets and Candies
- Processed Breakfast Cereals
- Processed corn products
- Processed potato products
- Processed rice products
Proteins:

Protein is a linked chain of amino acids, necessary for your body to

maintain, grow and repair damage to its muscles. The normal adult gets
enough protein through a healthy diet of natural foods, though an intense
exercise program like the one in this book will call for a higher protein
intake and the use of protein shakes for optimal results. Even though we
already learned that supplements have a relatively small impact on your diet
results, I do believe a good protein powder should be part of an athlete’s
diet.

There are various myths about protein shakes, such as they are bad for your
kidneys. While there might have been a few cases of kidney problems due
to the excessive use of protein supplements, all you need to do to avoid this
problem is drink more water. Excess protein will be flushed out of your
kidneys and you will simply pee it out. Another popular discussion in the
bodybuilding scene regards the amount of protein you need to consume in
order to build muscle. Research has shown that the average trainee looking
to build muscle should consume between 0.6g and 1.1g of protein per
pound of bodyweight. The exact amount depends on your genetics, goals
and the rest of your diet, but you should aim to hit somewhere in that range.

Good Sources of Protein:

- Fish (Tuna, Salmon, Halibut)

- Lean Chicken (Chicken Breast)
- Cheese (Non-fat Mozzarella)
- Lean Beef and Veal (Low Fat)
 - Pork Loin (Chops)
- Yogurt, Milk, and Soymilk
- Beans (Mature Soy Beans)
- Eggs (Especially Egg Whites)
- Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds)

Disclaimer: Animal products such as meat, eggs and dairy are good sources
of protein; however, they can also be high in saturated fat and cholesterol.
That is why more and more bodybuilders switch to a vegetarian or even
vegan diet. Here are a few good vegetarian and vegan sources of protein:
- Green peas
- Quinoa
- Nuts and nut butter
- Beans
- Chickpeas
- Tempeh and tofu
- Edamame
- Leafy greens
- Hemp
Fats:

Just like calories, fats are not evil, per se. Instead, they perform a variety of
necessary functions in your body. The problem is that most people eat too
many saturated fats and trans fats, which increase LDL ("bad") cholesterol
and decrease HDL ("good") cholesterol, while eating too few healthy fats
like monounsaturated fats (found in canola oil and olive oil) and Omega-3
fatty acids (found in flax seed oil, fish and other sources). The fact that fats
have more calories ounce-for-ounce than proteins and carbohydrates is
important for hardgainers. A diet which includes healthy fats will help you
pack on size much quicker than any low fat diet.

Good Sources of Healthy Fats:

- Avocados
- Eggs
- Olive Oil
- Nuts
- Nut Butter
- Fatty Fish
- Dark Chocolate (in moderate amounts)
- Coconuts and Coconut Oil

Fatty Foods to limit or avoid:

- Pizza
- Burgers
- Microwaved Popcorn
- French Fries
- Frozen Foods
- Cookies
- Potato Chips
Other Supplements

Besides the already mentioned protein powder, there are two major kinds of
supplements that can help you get more out of your workouts. Most others
fall in the “marketing department”, meaning their small benefits don’t
justify their price.

Creatine

Creatine monohydrate is an organic acid found naturally in food. It exists in

substantial quantities in meats like beef and fish. As a supplement, creatine
is widely accepted as offering relatively direct benefits to both general
athletes and bodybuilders alike, which is why it is one of the most widely
used supplements on the market. It will help you reduce muscle soreness
after a workout, build muscle and improve strength. Some people believe
that creatine causes kidney problems, but these claims have been disproven
by countless studies. For healthy athletes, creatine has been shown to have
no harmful side effects and only subjects that already suffered from kidney
diseases before the trials reported problems from the creatine.

Pre-Workout Booster

A good pre-workout drink can take your training to a new level. A bad one
can be dangerous and will waste your money. The problem is that most pre-
workout supplements rely on stimulants and fail to supply real nutrients to
muscle fibers. When buying a booster, you should always check the
ingredients! Here is a list of the most common ingredients and how they
affect your body. If you see something in you pre-workout that is not on the
list, be sure to check for possible side effects:

Amino acids: Provide fuel for your muscles during workout; essential for
muscle recovery and synthesis.

Beta-alanine: Increases power in muscle contraction by forming the double

amino acid protein carnosine; enhances muscle strength during workout.

Betaine: A modified amino acid and beet derivative; possible strength

boost of up to 25%.

B Vitamins: Helps in the pre-workout energy production.

Caffeine: Improves muscle endurance and lessens soreness; allows for

harder training.

Creatine: See above.

DMAE: Improves mood, mental function, and muscular strength by

increasing choline in the brain.

Glutamine: Increases growth hormone levels; reduces fatigue and

stabilizes endurance.

Green Tea Extract: Improves fat burning and works as a natural stimulant.
Taurine: Similar to caffeine; improves muscular endurance by up to 50%.

Note: All pre-workout drinks should be cycled! A booster should be used for
6 - 8 weeks, followed by a break of 2 - 3 weeks.
Applying The 80/20 Rule To Recovery

Besides your diet and training, recovery is the most important factor to
building muscle and a stronger physique in general. Whether or not you will
achieve your fitness goals depends on these three factors.

Muscle growth is a very logical process. The training itself is only the
trigger (stimulus) for muscle growth. During a workout you overload your
muscles and break down muscle fibers. Under the right conditions, they will
grow back larger in order to withstand higher workloads in your next
training. It is important to note that your muscles do not grow during the
workout, but afterwards! The body builds stronger muscle fibers only when
it has time to recover and this is done for the most part while you sleep.

Applying the 80/20 Rule to recovery means that you should achieve at least
80% of your necessary recovery during sleep hours. How? By getting at
least seven to nine hours of uninterrupted sleep per night. Anything below
seven hours and you will sacrifice possible muscle gains. If you are under a
lot of stress or find it hard to sleep that long, try to take regular naps
throughout the day.

There are other ways to maximize your recovery ability like massages,
meditating and even prescription drugs. However, they usually fall into the
category of things that yield only 20% results with 80% of the effort.
The 80/20 Rule In Bodybuilding - Summary

The 80/20 Rule states that you can achieve 80% of the results with only
20% of the input. By implementing the principles in this book regarding
exercise, nutrition and recovery, you can build muscle and lose fat more
efficiently and with less effort.

When exercising, try to concentrate on heavy compound lifts that involve

several muscle groups at once. They will build the majority of your muscle
mass and work capacity. My list of the best compound exercises will help
you put together the perfect workout.

Your diet plans should focus on the proper caloric and macronutrient intake,
as these two factors will primarily drive physique changes. Supplements
and meal timing complement your diet but should never be its center.

For optimal recovery, sleep at least seven to nine hours per night and/or
take regular naps. Uninterrupted sleep is by far the most effective way of
ensuring proper recovery.
 All Exercises Explained:

This chapter explains every exercise mentioned above in detail with safety
tips and possible variations. If you want to learn about the best exercises for
all your muscle groups, check out my other book“The Gym Bible”
Chest
Bench Press
Main Muscle: Chest (Upper and lower pectorals)
Secondary Muscles: Shoulders, Triceps
Equipment: Barbell, Dumbbells (see variations)
Exercise Type: Compound
Force: Push

1. Setup
With your eyes under the bar, lie supine on the bench. Lift your chest and squeeze your shoulder
blades. Your feet should be flat on the floor.

2. Grip
Place each pinky on the ring marks of your bar. Your grip should be medium-width grip (creating a
90-degree angle in the middle of the movement between your forearms and upper arms). Hold the bar
in the base of your palm with straight wrists and a full grip.

3. Unrack
Take a big breath and dismount the barbell by straightening your arms. Move it over your shoulders,
keeping your elbows locked.

4. Lower the bar

Lower the barbell to your chest. Your elbows should be at a 75° angle, while keeping your forearms
vertical. Hold your breath at the bottom.

5. Press
Press the barbell upward until your arms are extended. The proper form is
pressing the bar in a diagonal line from shoulders to chest and back up. This
increases the distance, but prevents shoulder impingement. Your butt must
also stay on the bench. Lock your elbows at the top and breathe.
Tips & Safety

- Don’t let the bar drift too far forward. It should touch your middle chest
and nowhere else.

- Never bounce the bar off your chest. You should always be in control of
the weight.

- If you find yourself without a spotter, use a power rack. They have
horizontal safety pins to catch the bar if you fail.

- Don’t Bench Press using the “suicide grip” (thumbless grip). The barbell
can slip out of your hands and drop on your chest.

Variations

Close Grip Bench Press:

This variation uses a narrow grip. You set up your flat bench like you do for
the regular Bench Press, but this time, your grip is only about shoulder-
width apart. Then lower the barbell to your chest. Close Grip Bench Press is
harder than medium grip, because your (usually weaker) triceps work
harder while your chest works less.

Wide Grip Bench Press:

This variation uses a wider than normal grip. You set up your flat bench like
you do for the regular Bench Press. Your grip should be around three inches
away from shoulder width for each hand. Then lower the barbell to your
chest. Compared to a narrower grip, the wide grip works the pectoralis
major more intensely and causes greater activity in the anterior deltoid.
Incline Bench Press
Main Muscle: Upper Chest (Pectoralis Major, Clavicular)
Secondary Muscles: Shoulders, Triceps
Equipment: Barbell, Dumbbells (see variations)
Exercise Type: Compound
Force: Push

1. Setup
With your eyes under the bar, lie on an incline bench. Lift your chest and squeeze your shoulder
blades. Your feet should be flat on the floor.

2. Grip
Place each pinky on the ring marks of your bar. Your grip should be medium-width grip (creating a
90-degree angle in the middle of the movement between your forearms and upper arms). Hold the bar
in the base of your palm with straight wrists and a full grip.

3. Unrack
Take a big breath and dismount the barbell by straightening your arms. Move it over your shoulders,
keeping your elbows locked.

4. Lower the bar

Lower the barbell to your upper chest. Hold your breath at the bottom.

5. Press
Press the barbell upward until your arms are extended. Squeeze your chest
in the contracted position. Your butt must also stay on the bench. Lock your
elbows at the top and breathe.
Tips & Safety

- Don’t let the bar drift too far forward. It should touch your upper chest and
nowhere else.

- Never bounce the bar off your chest. You should always be in control of
the weight.

- If you find yourself without a spotter, use the smith machine. You will be
able to lock in the bar at any height if you fail.

- Keep your shoulders and back flat on the bench and your abs drawn in
throughout the exercise.

Variations

Wide & Close Grip: See normal Bench Press

Decline Bench Press

Main Muscle: Lower Chest (Pectoralis Major, Sternal)

Secondary Muscles: Shoulders, Triceps
Equipment: Barbell, Dumbbells (see variations)
Exercise Type: Compound
Force: Push

1. Setup
Lie on a decline bench. Your head should be lower than your feet (lock your
feet under the pads at the front of the bench). Lift your chest and squeeze
your shoulder blades.

2. Grip
Place each pinky on the ring marks of your bar. Your grip should be medium-width grip (creating a
90-degree angle in the middle of the movement between your forearms and upper arms). Hold the bar
in the base of your palm with straight wrists and a full grip.

3. Unrack
Take a big breath and dismount the barbell by straightening your arms. Move it over your shoulders,
keeping your elbows locked.

4. Lower the bar

Lower the barbell to the lower chest. Hold your breath at the bottom.

5. Press
Exhale and press the barbell upward until your arms are extended. Squeeze
your chest in the contracted position. Lock your elbows at the top and
breathe.
Tips & Safety

- Unlike the traditional Bench Press, the Decline Bench Press involves less
rotation at the shoulders, thus preventing impingement.

- Due to the angle of the decline Bench Press, you will be able to lift more
weight. This will stimulate the larger fibers of your muscles, which may
have a small positive effect on your ability to build strength and size.

- Don’t let the bar drift too far forward. It should touch your upper chest and
nowhere else.

- Never bounce the bar off your chest. You should always be in control of
the weight.

- Keep your shoulders and back flat on the bench and your abs drawn in
throughout the exercise.

Variations

Wide & Close Grip: See normal Bench Press

 Back

Deadlift
Main Muscle: Lower Back (Erector Spinae)
Secondary Muscles: Calves, Glutes, Hamstrings, Forearms, Lats,
Quadriceps, Traps
Equipment: Barbell
Exercise Type: Compound
Force: Pull

1. Setup
Set up the barbell with appropriate weight. Don’t lift too heavy if you have
no experience with this exercise. It can be dangerous.
2. Position
Bend your knees while keeping your back as straight as possible. Bend
forward and grasp the bar with an overhand grip. Your hands should be
shoulder width apart. Some people have trouble holding on to the bar with
this grip. You can also use the mixed grip (one palm facing up, one palm
facing down).
3. Execution
While breathing out, push with your legs and get your torso to the upright
position. At the top, stick your chest out and pull your shoulders back.
Return to the initial position by bending at the knees and leaning the torso
forward at the waist. Your back should be kept straight until the weights on
the bar touch the floor.
Tips & Safety

- Focus more on your form and less on the weight. During your first
workouts, practice the exercise with proper form and light weights. As your
confidence grows, you can increase the weight.

- Don’t look up while deadlifting. Your body should form a straight line
from the top of your head to your lower back.

- Don’t do this exercise if you have back issues, it will make them worse.

- Keep your back straight at all times. Lower back rounding or excess
arching puts your spine at risk of serious injury.
LatPulldown
Main Muscle: Back (latissimus dorsi)
Secondary Muscles: Biceps, Middle Back, Shoulders
Equipment: Cable
Exercise Type: Compound
Force: Pull

1. Setup
Set up the pull-down machine with a wide bar attached to the cable. When
sitting down, make sure to adjust the knee-pad according to your height.
2. Position
Using a wide grip, grab the bar with your palms facing forward. With your
arms extended and holding the bar, lean back around 30 degrees and stick
your chest out.
3. Execution
While breathing out, pull down the bar until it touches your upper chest.
The pulling is done primarily with your back muscles rather than your
biceps. Draw your shoulders and upper arms down and back while bringing
down the weight. Keep your upper body stable during the exercise. Pause
for a moment and then return the bar to the original position. Repeat
Tips & Safety

- Use slow and controlled movements and make sure you do not cheat by
swinging your back.

- Many bodybuilders avoid pulling down the weight behind the neck, as it
can be hard on the rotator cuff due to the hyperextension created.

- Do not hunch over or drop your shoulders.

Bent Over Barbell Row
Main Muscle: Middle Back
Secondary Muscles: Biceps, Lats, Shoulders
Equipment: Barbell
Exercise Type: Compound
Force: Pull

1. Setup
Set up the barbell with appropriate weight.

2. Position
Hold the barbell with your palms facing down and bend your knees slightly. While keeping the back
straight, bring your torso forward. Legs and upper body should create a 100 – 120 degree angle (back
almost parallel to the floor). The barbell should now hang directly in front of you.

3. Execution
While breathing out, pull up the barbell. Your elbows should be kept close
to your body. Make sure to keep the torso stationary and squeeze your back
muscles at the top. Inhale and then lower the barbell back to the starting
position. Repeat.
Tips & Safety

- Make sure that you keep the head up during the entire exercise.

- Don’t do this exercise if you have back issues, it will make them worse.

- If your lower back gets rounded due to tight hamstrings, either try bending
your knees more or don't position the torso as low.
Pull-up

Muscle: Back (latissimus dorsi)

Secondary Muscle: Biceps
Equipment: Body
Exercise Type: Compound
Force: Pull

1. Position Using a wider than shoulder-width grip, grab the pull-up bar
with the palms facing forward.
With your arms extended and holding the bar, bring back your torso around
30 degrees and stick your chest out.
2. Execution
While breathing out, pull your upper body up until it touches your chest by
drawing the upper arms and the shoulders down and back. The pulling is
done primarily with your back muscles rather than your biceps. Draw your
shoulders and upper arms down and back while raising your torso. Pause
for a moment and then return to the original position. Repeat.
Tips & Safety

- Your forearms should not move and only hold the bar.

- If you don’t have enough strength to perform this exercise, ask a spotter to
hold your legs or use a chin-assist machine

- By using a weight belt, you can increase the difficulty

Variations

Hand placement:
-Pronated grip (palms face away from you)
-Supinated grip (palms facing you)
- Mixed grip (one palm facing away, 1 palm facing you)

Other:

- Climber pull-up: Pull yourself up towards one hand.

- Alternating Climber pull-up: Pull yourself up towards one hand. Stay at

the position, and move your body towards the other hand and lower
yourself.

- Uneven pull-up: Hang a towel over the bar and grab it with one hand.
Grab the bar with the other hand. Pull yourself up until your chin is just
over the bar.
Legs
Barbell Squat
Main Muscle: Quadriceps
Secondary Muscles: Calves, Glutes, Hamstrings, Lower Back
Equipment: Barbell
Exercise Type: Compound
Force: Push

1. Setup
Load the bar with the desired weight and set it on a rack to just below
shoulder level.
2. Position
Step under the bar and place it slightly below the neck, across the back of
your shoulders. Grab the bar using as lightly wider than shoulder-width
grip. Lift the bar off the rack by pushing with your legs and then
straightening your torso. Place your legs in a medium stance (feet shoulder
width apart); your toes should be slightly pointed out.
3. Execution
Bend your knees and slowly lower the bar. While inhaling, descend until
your thighs are just past parallel to the floor. Then raise the bar as you
exhale. Imagine pushing the floor with the heel of your foot as you
straighten your legs. Repeat.
Tips & Safety

- Keep your head facing forward and your back straight at all times.

- Watch out for equal distribution of weight throughout your forefoot and
heel.

- If you have back issues, substitute the exercise with the dumbbell squat
variation.
Leg Press
Main Muscle: Quadriceps
Secondary Muscles: Calves, Glutes, Hamstrings
Equipment: Machine
Exercise Type: Compound
Force: Push

1. Setup
Load the machine with the desired weight.

2. Position
Sit down on the machine and place your legs on the platform in front of
you. Your feet should be about shoulder width apart. Release the dock lever,
grasp the handles to your sides and press the platform all the way up until
your legs are fully extended.
3. Execution
While inhaling, lower the platform until your upper and lower legs create a
90-degree angle. Then, push back the platform to the original position,
using the heels of your feet and your quadriceps. Exhale during this
movement. Repeat.
Tips & Safety

- Don’t lock your knees at the top.

- You should keep your knees pointed in the same direction as your feet.

- Placing your feet slightly higher on the platform will emphasize the
Gluteus Maximus. Placing them lower emphasizes Quadriceps.
Dumbbell Lunges
Main Muscle: Quadriceps
Secondary Muscles: Calves, Glutes, Hamstrings
Equipment: Dumbbell
Exercise Type: Compound
Force: Push

1. Position
Stand with two dumbbells in your hands as seen in the picture.
2. Execution
Step forward with one leg. Land first on your heel, then forefoot. Lower
your body by flexing the hip and knee of the front leg until the knee of the
rear leg almost touches the floor. While exhaling, push up and go back to
the original position. Use mainly the heel for this movement. Repeat by
alternating lunge with opposite legs.
Tips & Safety

- Don’t allow the knee of your front leg to go beyond your toes as you
lower your body. This will stress your knee joint.

- Remember to keep your front shin perpendicular to the ground.

- Avoid this exercise if you have balance problems.

Variations

Static Lunges: Using only one leg, go up and down from the starting
position. Later switch the leg and do the same.

Walking Lunges: Instead of returning to the starting position, walk across

the room in a lunging fashion.

Using a Barbell: This variation should be used by experienced athletes with

no balance issues.
Shoulders
Seated Barbell Military Press / Shoulder Press
Main Muscle: Shoulders
Secondary Muscles: Triceps
Equipment: Barbell
Exercise Type: Compound
Force: Push

1. Setup
Sit on a Military Press Bench with the bar in front of you on the rack.
2. Position
Carefully pick up the bar with a slightly wider than shoulder width grip
(palms facing forward). Lift it over your head by extending your arms. Stop
at about shoulder level (the bar should be slightly in front of your head).
3. Execution
While inhaling, lower the bar down to your upper chest. Then lift it back up
to the original position. Exhale while doing this movement.
Tips & Safety

- Make sure to set the barbell slightly below shoulder height so it can be
more easily unracked.

- Your range of motion will be compromised if your grip is too wide.

- Always keep your back straight to not lose control of the weight.

Variation

- Military Press can also be performed standing up, however. If you have
lower back problems, you should use the seated variety.

- You can lower the bar behind the neck, but this may cause shoulder
problems, as it can be hard on the rotator cuff due to the hyperextension
created.
Arms
Chin Up
Main Muscle: Biceps
Secondary Muscles: Forearms, Lats, Middle Back
Equipment: Body
Exercise Type: Compound
Force: Pull

1. Position
Using a closer than shoulder-width grip, grab the pull-up bar with the palms
facing inward.
With your arms extended and holding the bar, bring back your torso around
30 degrees and stick your chest out.
2. Execution
While breathing out, pull your upper body up until your head is around the
level of the pull-up bar. The pulling is done primarily with your biceps.
Keep your elbows close to your body. Pause for a moment and then return
to the original position. Repeat.
Tips & Safety

- Your forearms should do no other work other than hold the bar.

- If you don’t have enough strength to perform this exercise, ask a spotter to
hold your legs or use a chin assist machine.

- By using a weight belt, you can increase the difficulty.

Variations

Hand placement:
-Pronated grip(palms face away from you).
-Supinated grip(palms facing you).
- Mixed grip (one palm facing away, 1 palm facing you).
Triceps Dip
Main Muscle: Triceps
Secondary Muscles: Chest, Shoulders
Equipment: Body
Exercise Type: Compound
Force: Push

1. Position
With your arms almost locked, hold your body above the bars.

2. Execution
While inhaling, slowly lower yourself downward until there is a 90 degree
angle formed between the upper arm and forearm. Your upper body should
remain upright while keeping your elbows close to your body. While
exhaling, push your body back to the original position using your triceps.
Repeat.
Tips & Safety

- If you don’t have enough strength to perform this exercise, ask a spotter to
hold your legs or use a dip assist machine.

- By using a weight belt, you can increase the difficulty.

Variations

- Dips can be done as either a triceps or a chest exercise. The more you lean
forward while performing the exercise, the more your chest will be
involved.
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