The 80/20 Rule for Lifting

[Makaveli3]

lulwat

[marissagianna]

oh, fantastic guide. Thanks for ur information.

[macsemper]

Possibly the best advice ever given on a forum... Just saying.

[Darrell05]

great job. thanks for the information

[TheChinTwins]

Great post, can defiantly relate to this thread.

[asmith89]

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.


.

Totally agreed

[BIGNASSTY]

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.


.

Exactly what I needed to read on BBing.

[GeeQ88]

Best post I've read anywhere in a while!

[lasvegasmuscle]

Fantastic article a must read for all forum members. For those of us who are obsessive about our training (most of us) this will be hard advise to follow but in the long run well worth it, thank you.

[pavv]

Think, But Don't Over-Analyze
Putting in hard work in the gym, consistently, over a long period of time
.

Thanks for the great post dude. I couldn't agree more with this. For me, success over a period of time came down to making my diet/workouts sustainable and realistic. It doesn't matter too much if it's a bit rough around the edges, as long as you apply yourself consistently the results come over time.

[wedjim]

Glad I bumped into this sticky. While it is something I have been doing since starting last year, I wasn't aware of it being possibly acceptable...until reading your post/sticky. When I get to the gym, my main goal is what i'm working for that day. So if it's back/biceps, I make sure to hit them with a few different types of exercises combining free weights and cables, or machine and free weights, etc. I don't go into my log book and make sure I do the same exact amount of sets, reps and the exact same routine as last week. In fact what works for me is not to do that, since some days I feel more motivated, or more intense and can do more then last week, sometimes it's the other way around. What's important, is getting in the gym, doing the work and watching the nutrition to make it happen and for those who do, it has and it will work out(no pun intended).Thanks for putting it down in writing, feel like i'm not alone now.

[VoxExMachina]

I don't go into my log book and make sure I do the same exact amount of sets, reps and the exact same routine as last week. In fact what works for me is not to do that, since some days I feel more motivated, or more intense and can do more then last week, sometimes it's the other way around.

Actually, I'm not saying that at all. One of the most important principles is "progression": to do more than you did last week, last month, or last year. Often, not logging things leads to "fooling around" in the gym and not making progress over time. While some people can train instinctively, most need a good written record to keep them honest.

[ADiSKOTEC]

Good read. Interesting idea. Defenitely enthusiastic, but I'm trying not to over analyze.

[Jeffbelittle]

If I had any rep power at all, I'd rep you. This was awesome and has helped me realize that my thirst for knowledge is great, but shouldn't be used to overcomplicate the "basics"

[nagtalonwqlpay]

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[wedjim]

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[Wakki]

Well written post

[Jentry07]

Sounds so simple! Great post I love the 80/20 rule, I'm going to have to start incorporating that one! Thanks for sharing!

[bonerbudisdead]

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.


.

Pervert

[bonerbudisdead]

Good read. Interesting idea. Defenitely enthusiastic, but I'm trying not to over analyze.

well ur a skank chank

[Vision317]

This was a very informative post- thanks!

[Wiley87]

Thanks for the post, always good to see this written out just for peace of mind.

[LeonRokky]

great post, really gave me some perspective on lifting

[andrewbrewer]

Keep things simple, stick to the basics and experiment with things and you will see results.

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