The 80/20 Rule for Lifting

[VoxExMachina]

Think, But Don't Over-Analyze

When you are enthusiastic about bodybuilding, or any sport or hobby for that matter, you want to know everything you can about it. You want to know what's the best exercise, what rep range will give you an edge, how to best structure your split so that you eek out every gain that you can. This thirst for knowledge is a healthy one - and is a sign that you are thinking, that you care.

But it can also hold you back. With the wealth of information available, especially in the internet age, it's all too easy to get caught up in the minutia, to start wondering if this or that exercise will pack on the size better, whether XX supplement will be the difference between success and failure. The next thing you know, you're spending too much on supplements, switching up your routine every other week to use that new magic routine you read about, or getting discouraged over results that don't seem up to par with the promises of the muscle mags.

The 80/20 Rule

Dr. Joseph Juran, working on quality and management principles in the 1930's and 1940's observed a universal principle that he called the "vital few and trivial many", in which 20 percent of something is responsible for 80 percent of the results. This became known as the Pareto Principle, or the 80/20 rule. This rule means that in anything 20% is vital and 80% is trivial. For example, Juran observed that 20% of the people owned 80% of the wealth. Or that 20% of defects caused 80% of the problems. You can apply this rule to almost anything.

The value of the 80/20 rule is that it reminds you to focus on the 20% that matters. You should identify and focus on these things. So in bodybuilding, what are they? I would say that the 20% that matters includes:

• Researching & following a good, fundamental, bodybuilding program. (Not a perfect one, it doesn't exist).
• Putting in hard work in the gym, consistently, over a long period of time.
• Following the rule of progression, and ensure that over time you are lifting more weight, more reps, or more sets.
• Having good nutrition. Eating enough good stuff, and not too much bad stuff over the course of a day.
• Getting adequate recovery.
• Adjusting your plan periodically, based on your results and your experiences.

Which basically means: Train. Eat. Rest. Repeat. Week in and week out. Focusing on the basics will give you 80% of your results.


So if that's the important 20%, what's the 80% that's trivial? Well in my opinion it's details like these:

• Should I do 3 sets of 8 reps or 5 sets of 10 reps?
• What's better, 1.25g protein per pound or 1.37g/lb, or 1.5 g/lb.?
• I'm doing BB curls, should I be doing DB curls or EZ bar curls instead?
• What's the best angle for incline barbell presses?
• If I don't get 30g of protein within half an hour after training, is my session wasted?
• How much should I be lifting for my height / weight?
• Are DB flyes better than using the Pec Dec?

Etc. Etc. Etc. Honestly, that stuff doesn't make a difference. Or rather, if it does it makes a relatively small difference (20%); or only makes a difference for a relatively small few who are at the limits of their physical development. For most of us average Joes, it just doesn't matter! Sure, if you have a wrist issue, EZ curls may bump into that 20% of things that matter, but in general it doesn't make that much of a difference.

The muscle mags would like to convince you different, since they want you to continuously tune in to find out if you're doing everything right. If you're "in the know" about the latest "hollywood workout". Whether you're missing a miracle supplement that just got invented in a secret Swiss lab.

That way lies madness, my friends.


Objective Evidence

So how do we know this is true? Well, first of all look at the wide variety of workout programs, splits, exercise selection, training frequency, and equipment recommendations from various top bodybuilders over the years. Do they all agree? No. Do they recommend all the same things? Don't think so. Do they all train the same way? Nope. But it's not the 20% they disagree on, it's the 80%. Which stands to reason, since the 80% only makes a small difference, and most of that is individual anyway. What's right for one person is not always right for another.

But they all agree on the value of the big, compound movements. They all preach eating enough, eating right, getting enough protein, and having intensity in the gym. They all agree that results take hard work and consistency and a balanced workout routine. They agree on the 20%.

As further evidence that sometimes the small things don't matter: how often have you seen some dipstick in the gym using terrible form doing nothing but crappy curls and yet having jacked arms? It happens. Sure, he might get injured periodically. Sure, he might have no calves. But when it comes to those arms, he's doing at least 20% of things right.


Final Thoughts (Cliffs)

So what do you take away from all that? It's simple: do your homework and spend your time and effort on the 20% of the details that matter - that's Thinking. Don't waste your time sweating the 80% of the trivial details that make little or no difference - that's over-analyzing.

I don't pretend to have all the answers, and you should figure out what those "20%" things are for yourself by reading and thinking. But once you do, focus on that and don't let the "80%" of minutia derail you from what really matters.


.

[djansen]

you are officially the sticky maker.

Great points, ill admit im guilty of over analyzing things.
great post

[SethMFJ]

Great post and those are some good points.

[ironwill2008]

Excellent post, Vox!

[2nd_chance]

"Sticky Maker" that's a good name for you!

[sportyaccordy]

I've found that good form, volume, nutrition and adequate rest are the keys to fast gains

Everything else is pretty trivial

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[bigdudeTY]

good thread and made some good points

[sotret]

Great post.

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[DrBillSukala]

interesting theory. Will have to have a closer read of this when I have some time. cheers

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[vincewchan]

Definitely Sticky worthy! I used to over think a lot of things, but now I just focus on the 20% that makes 80% of the difference!

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[Milkisforbabies]

I agree with most every thing said here. I find that sticking to a routine for at least eight weeks to be effective in getting the most out of it. I also find that the big three lifts are pretty essential to building your base and Chest, Back, Legs are more important and should get top priority over all other muscle groups when your just beginning to train.

[Mouse92054]

you are officially the sticky maker.

Great points, ill admit im guilty of over analyzing things.
great post

Great point...

[Tobynator]

you are officially the sticky maker.

Great points, ill admit im guilty of over analyzing things.
great post

I second all of the above.

[jdmalm123]

So if that's the important 20%, what's the 80% that's trivial? Well in my opinion it's details like these:

• Should I do 3 sets of 8 reps or 5 sets of 10 reps?
• What's better, 1.25g protein per pound or 1.37g/lb, or 1.5 g/lb.?
• I'm doing BB curls, should I be doing DB curls or EZ bar curls instead?
• What's the best angle for incline barbell presses?
• If I don't get 30g of protein within half an hour after training, is my session wasted?
• How much should I be lifting for my height / weight?
• Are DB flyes better than using the Pec Dec?

All the experienced lifters/posters should agree to link to this thread EVERY TIME one of these questions is asked. If every unnecessary question got 15 posts pointing them back to the basics, maybe we can save at least one newb.

Great post, as usual, Vox!

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[mjw8204]

So if that's the important 20%, what's the 80% that's trivial? Well in my opinion it's details like these:

• Should I do 3 sets of 8 reps or 5 sets of 10 reps?
• What's better, 1.25g protein per pound or 1.37g/lb, or 1.5 g/lb.?
• I'm doing BB curls, should I be doing DB curls or EZ bar curls instead?
• What's the best angle for incline barbell presses?
• If I don't get 30g of protein within half an hour after training, is my session wasted?
• How much should I be lifting for my height / weight?
• Are DB flyes better than using the Pec Dec?

It's no coincedence that the majority of threads started by nooblets in this section pertain to those types of questions. Ironically, it will be those threads that will soon push this one to the second page.

[SquatTilYouDrop]

It's no coincedence that the majority of threads started by nooblets in this section pertain to those types of questions. Ironically, it will be those threads that will soon push this one to the second page.

Not if it gets sticky status.

+ we haven't heard D1s reply yet.

A waits

[matt297]

Good post vox.

Is the debate by ggecko analogous to the 80/20 rule?! Its a freakin coincidence i tell you. or is it? oh $hit. Seeing 80/20's everywhere......

O_o

[ggecko22]

Good post vox.

Is the debate by ggecko analogous to the 80/20 rule?! Its a freakin coincidence i tell you. or is it? oh $hit. Seeing 80/20's everywhere......

O_o

I don't know how many different ways I can articulate this.....There are several aspects to bodybuilding, that must be followed correctly, that are responsible for the majority of the results. However, the finer details, although responsible for a smaller portion of the results and unable to compensate for a deficiency in the greater details, should not just be dismissed. I agree that people should not become overwhelmed with these RELATIVELY minor details, I just think that they should be given credence.

[matt297]

the finer details, although responsible for a smaller portion of the results and unable to compensate for a deficiency in the greater details, should not just be dismissed. I agree that people should not become overwhelmed with these RELATIVELY minor details, I just think that they should be given credence.

maybe your missing the point of the thread. It is not dismissing fine details nor dismissing their importance. This has been written from a bb.com point of view. Most of the questions posed day in day out are about details that shouldn't be of great concern by the majority of posters. Its about getting down and really highlighting what is important; solid diet and nutrition and rest. Everything else is secondary to this.

my post above is merely mimicking this statement. the gusto of the thread is about the backbone of lifting and what takes priority (the 20%). The rest of this thread is the 80% that, right now, is irrelevant (the arguing over minor detail).

its late and im proly not explaining thinks very well. I will now attempt to distract you with exotic dancing...

[Elite2010]

id vote it 5 stars if i knew how to. thankyou for this post as i am a person that thinks about the gym wayyyy too much! this has helped me alot, repped. sigged

[chazzy1864]

id vote it 5 stars

Suck up. Be a man and negg Vox and vote it 1 star like I did.

[Elite2010]

Suck up. Be a man and negg Vox and vote it 1 star like I did.

lol

[DanMan2k06]

This thread is win/10

I've heard of the 80/20 rule before, but never seen someone break it down so clearly like this, props Vox, an excellent read.

[-Lucifer]

Vox, you have managed to create yet another epic thread.

I like it.

[VoxExMachina]

This thread is win/10

I've heard of the 80/20 rule before, but never seen someone break it down so clearly like this, props Vox, an excellent read.

Vox, you have managed to create yet another epic thread.

I like it.

Thanks guys!