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  2. #242
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  3. #243
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  5. #245
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  6. #246
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    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!

  7. #247
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    Wow. Thank you for this.
    "The heights by great men reached and kept Were not attained by sudden flight, But they, while their companions slept, Were toiling upward in the night."

    -- Henry Wadsworth Longfellow

  8. #248
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    Wish I would have read this sooner! I keep feeling the more I read the more confusing it is. Awesome thread.
    Trust the Process

    “The first lesson of economics is scarcity: there is never enough of anything to fully satisfy all those who want it. The first lesson of politics is to disregard the first lesson of economics.”

  9. #249
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  10. #250
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    Originally Posted by moecker2 View Post
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    Check out your user CP for some red chicklets!!
    ☠ By reading this post, you have agreed to my negative reputation terms of service.

  11. #251
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    Originally Posted by VoxExMachina View Post
    Check out your user CP for some red chicklets!!
    Almost all sticky threads are being used to promote sites/services. Good thing no one reads them.

  12. #252
    likes to move it, move it riongardner's Avatar
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    I really liked this sticky. It really hit the nail on the head for me. I have that thirst for knowledge described in the post, however, I have been finding myself caught up in the details. This is just what I needed to read to put things in perspective.
    Those who are lifting the world upward and onward are those who encourage more than criticize.

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  14. #254
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    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.

  15. #255
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    Thumbs up

    Wow do needed that
    Originally Posted by VoxExMachina View Post
    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.


    .

  16. #256
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    Very nice thread.

  17. #257
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    I like the point about following a "good routine" instead of a "perfect" one. Very important! There is no such thing as a "perfect" routine because everyone's body is different and we all have different body needs and capabilities. Dialing in to what your body needs is necessary for each person individually. Great post StickyMaker
    No Excuses just results

    Muscle Gauge Nutrition Rep

  18. #258
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    Interesting
    DECIDE, COMMIT, SUCCEED.

  19. #259
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    Makes sense
    HOLD MY BEER AND WATCH THIS SH!T!!!!!!!!!!!!!!!

  20. #260
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    great post OP

  21. #261
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    I agree wwith eeverythinh&everybody




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  22. #262
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    Thumbs up Doing it right!

    All of vox's topics are amazing. It's safe to admit that I am a total newb and after the past 3 weeks of fumbling around, pencil/keyboarding pushing and excel I was already getting tired of setting up an exact routine. After finally reading SOLID posts like this it is all beginning to make sense. I'm gonna do it right. I've read and read these stickey's and I'm finally heading in the right direction. Congrats Vox. You saved another newb!

  23. #263
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    Thanks bro i appreciate this info

  24. #264
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    Another great thread! Just the reminder I needed after wasting all my time at work lurking these forums for trivial answers to trivial questions. Fundamentals. Fundamentals. Fundamentals

  25. #265
    Registered User SteeltownKid's Avatar
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    Originally Posted by VoxExMachina View Post
    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.


    .
    Sick post bro, ill def be the first to admit that I over analyze my workouts. I do have a question though. I tend to over analyze how long I should workout compared to how I workout. Sometimes I feel like if I don't lift for an hour and a half, to 2 hours im not going to get results. Am I over analyzing and should stick to 45 minutes to an hour?
    -I am getting better gains, but have not seen any significant growth in muscle mass for some time now. Someone suggested that I was working out too long and over conditioning/exhausting my muscles vs getting a solid pump. Let me know what you think.

  26. #266
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    Originally Posted by VoxExMachina View Post
    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.


    .
    Learned all about the 80/20 rule here in business school.

  27. #267
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    Jcore: Accelerated body transformation system (www.jcorebody.com)

    Why It Works
    The Science Behind the System
    The JCORE Accelerated Body Transformation system is based on RAPID MUSCLE RESPONSE Training. It quickly stimulates your muscles to raise your metabolism to burn fat, through a special combination of strengthening and stabilizing movements. These movements are done in targeted 30-Second Result Blasts, which Fast Flow from one to the next. Done in 20-minute workout sets, these Result Blasts deliver much faster, much better weight loss and toning results than traditional cardio and strength training.

    Here is the secret formula to JCORE Accelerated Body Transformation:
    Rapid Muscle Response
    + 30-Second Result Blasts
    + Fast Flow
    = Accelerated Body Transformation

    What is Rapid Muscle Response? The JCORE Accelerated Body Transformation System stimulates Rapid Muscle Response by forcing YOUR brain to fire more rapidly, to get your muscles to respond more rapidly and make adjustments to your bodys position. These responses are motivated by challenges such as standing on one leg while performing other exercises. Similar to joint stability training and core strengthening, Rapid Muscle Response also has your brain tell your body to re-stabilize, by taking each joint and muscle through various angles and full ranges of motion. This means your muscles get worked from all angles, so they have no choice but to respond rapidly to burn fat and rebuild! And they get conditioned to work smart and burn even on your days off!

    What are 30-Second Result Blasts? 30-Second Result Blasts are how Jay helps you get maximum results, as you change exercises every 30 seconds. Each exercise is designed to drive optimum results, burn more fat, and sculpt more lean muscle every 30 seconds you do it. This means, every 30 seconds you are seeing results!

    What is Fast Flow? Jays workouts are sequenced in a Fast Flow, so you move seamlessly and efficiently between exercises, to burn more fat and reshape you from head to toe!

    Thats Accelerated Body Transformation in action!

  28. #268
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    I like the 80/20 rule. I think this along with some good old fashioned common sense would be a great combo. ;-)
    No Excuses just results

    Muscle Gauge Nutrition Rep

  29. #269
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    Brilliant post mate! I study behaviour and I have found the same is true for any attempt at behaviour change too! When people are suffering from depression or anxiety, my usual advice is to change behaviour, change anything, it doesn't even matter how you do it, just change the behaviour you're having issues with, replace it with something else, anything else and see how you go

  30. #270
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    Originally Posted by rob112 View Post
    Wish I would have read this sooner! I keep feeling the more I read the more confusing it is. Awesome thread.
    this is how I feel. Everyone who has a great transformation their routines differ but still have the same main components. Very good read for a noob getting healthy again

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