6 Essentials of

Exercise Execution

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 6 Essentials of
Exercise Execution

The 6 Essentials of Exercise Execution

INTRODUCTION
Introduction

This stu is important to know, so turn o all distractions and PAY ATTENTION!

Walk into any gym across the world and youre sure to see people mindlessly slinging weights, clanging dumbbells, bounc-
ing o extra reps, grunting out 4 inch rep ranges, and massive attention being paid to a how much intensity, theyre
producing with zero attention being paid to what theyre actually doing.

95% of gym goers have absolutely no idea what theyre doing, how to do it, or even why theyre doing it! Most simply
choose to take an ignorant approach in favour of being able to SAY that they go to the gym, but they really have no desire
to improve the way they look. If they did care about making progress, logically, they would care about making the most of
their time, and learning how to do things correctly, right?
I would hope so.

If youre reading this, then youre someone who CARES about getting results.

This is why Ive taken the time to identify the 6 most important things that every single person in the world who cares
about changing the way their body looks MUST apply to maximize their time, their workouts, and their body.

Man, or woman. Young or old. Bodybuilder or soccer mom. Do yourself a favour and learn these 6 Essentials of Exercise
Execution. Theyre simple, consistent across every exercise, and are guaranteed to triple your results (and thats putting it
modestly).

Note:

These are all important, but Ive put them into a sequence of most important, to least important, in terms of the order you
should learn them. Its unlikely that youll learn to apply all 6 overnight. Its going to take a few focused sessions in the
gym.

Start with number 1 as it is most likely to result in immediate changes to your physique.

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 6 Essentials of
Exercise Execution

Essential of Exercise Number 1...

Proper Setup & Maintain Posture!
Stand proud! Chest tall, chin in.
The human body is designed to stand in proper alignment, which
means your spine is in alignment with a specic curvature.

Slouching, allowing protraction and rounding of the shoulders, lordosis

of the spine, internal rotation of the shoulders, and external rotation of
the hips etc. are just a few extremely common postural issues suered
by people looking to build muscle.

These are going to be a massive setback when trying to evenly develop

the body and preventing long-term injuries.

The proper sitting posture, as well as standing posture, is to imagine...

sit/stand PROUD!

What would it feel like to sit or stand in a position of absolute con-

dence?
Find that position, and keep it!

Do not allow your chin to travel up or forward, instead try pulling it back
inwards toward your spine (make double chins). Try engaging your abs,
but extending your thoracic spine at the same time.

This can be helpful in stacking your spine/vertebrae and preventing extraneous movement, i.e lock it down.
It can also be helpful to think about pushing the ground away
(or pushing the seat that youre sitting on, away).

Summary

1 Sit/Stand Proud

2 Core tight, spine neutral, chest up

3 Think of pushing the ground/seat away

https://www.youtube.com/watch?v=MVeONA3raBQ
DEMONSTRATION VIDEO
CLICK HERE

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 6 Essentials of
Exercise Execution

Essential of Exercise Number 2...

Initiate With the Working Muscle!
This is by far the most important thing you can do to maximize muscle growth, but is probably the least commonly
executed.

So simple to do, yet seldom thought about.

If the muscle youre trying to target is the SOLE muscle initiating the move-
ment, then you have eectively eliminated inertia or momentum. This
means that the target MUSCLE actually has to do WORK!

If you allow your body to initiate with the muscle it chooses, it will always
attempt to do the least amount of work possible (just what 95%+ of the
population loves so much) and inertia/momentum will take over.

Your body is designed to make things easy. To use the path of least
resistance. When given the choice, your body will place tension into as
many muscles as possible, evenly distributing the load and placing most
of the tension through your strongest body parts.

Strengths get stronger, weaknesses remain weak, and the gradient

between the two gets even bigger, leading to imbalances and injuries
(sore joints anyone?).

Summary

1 Create tension in the working muscle BEFORE moving the weight.

2 Avoid using momentum/inertia

https:/ www.youtube.com/watch?v=ljMVwJI1uI0
DEMONSTRATION VIDEO
CLICK HERE

(for more information on this, click to check out muscle expert podcast #7)
https://goo.gl/KSBD75

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 6 Essentials of
Exercise Execution

Essential of Exercise Number 3...

Maintain Continuous TEMPO!
(maintain continuous MOTION)

We have all been guilty of doing a bench press or squat, and pausing for a few seconds at the top of the rep. It seems so
natural and almost necessary. Thats our body trying to take the easy way out and rest. Remember, your body was
designed for eciency so that you never run out of stored energy.

From an evolutionary standpoint, you always need to have reserves so that in case you needed to run away from a preda-
tor, your body had ample energy. Simply put, your body was designed to make you lazy.

Exercise is no dierent. As you start to fatigue, your brain and endocrine system are set-up to give you signals that stopping
now might be a good idea. Youre still ABLE to continue, but your body would denitely prefer if you didnt. It must be your
primary focus to overcome these natural tendencies and to create habits of exercise success.

Summary

1 Dont pause/rest at the top or bottom.

2 Keep steady tempo and avoid uncontrolled acceleration in either direction.

https://www.youtube.com/watch?v=UP8Gvw2fnTA
DEMONSTRATION VIDEO
CLICK HERE

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 6 Essentials of
Exercise Execution

Essential of Exercise Number 4...

Maintain Continuous TENSION!
(inc. at the extremes of the range)

Lets keep this simple. As you train, and your body fatigues, its going to start doing everything in its power to make things
easier, and not to allow one muscle to fully fatigue. This will include attempting to move, shift, change the plane of move-
ment etc.

This is why I preach that its so essential to, lock it down, meaning once
you start a set, that position is locked in stone, and the only thing that
moves is the working muscle and the joint it aects.

Some examples of this are:

> shrugging shoulders when fatiguing on a bench press

> kicking your butt back as you fatigue at the bottom of a squat

> throwing your hips forward during bicep curls

And the truth is I could list hundreds. One or more for EACH exercise.

Summary

1 Dont let tension shift to other muscles as you fatigue

2 Lock it down to avoid losing tension (see Essential #6)

3 Keep tension even at the extremes of the range where it is typically very easy to rest/relax and let tension shift
o the workout muscle.

https:/ www.youtube.com/watch?v=UD3mHJag0z8
DEMONSTRATION VIDEO
CLICK HERE

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 6 Essentials of
Exercise Execution

Essential of Exercise Number 5...

Ensure Maximum SHORTENING of the Muscle!

LEARN WHAT THIS MEANS (there are videos covering each bodypart included in my MI40-Foundation
Step 1
program - www.benpakulski.com/mi40).

Its not complicated, and there really isnt that much to remember.

The prime physique muscles are all you really need to know at an entry
level:

> Biceps
> Triceps
> Back / Lats
> Pecs
>
Quads
> Hams
> Delts
> Calves
> Abs

Thats 9 in total.

For each muscle, you should learn where both endpoints of the ROM (Range Of Movement) can be found.

Summary

1 The fully shortened position of one muscle is the fully lengthened position of the antagonist

2 Each bodypart is covered in detail in http://www.benpakulski.com/mi40/welcome.php

MI40-Foundation

https:/ www.youtube.com/watch?v=PLyscr-TCAI
DEMONSTRATION VIDEO
CLICK HERE

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 6 Essentials of
Exercise Execution

Essential of Exercise Number 6...

Isolate ALL Points of the Strength Curve!

This is a little more complicated, and is much less essential for people
in the early years of training. It actually happens naturally when you
vary the types of resistance apparatus youre using (eg. free weights
vs. machines vs. cables).

If someone tells you that free weights are best for building muscle,
tell them theyre full of shit!

This may be true for some muscles, due to the resistance proling of
free weights matching the strength prole of certain muscles. But I
guarantee its not true for MOST body parts. Sorry to burst your
bubble. Strategic variance is key, as is learning to match the bodys
strength prole.

Summary

1 At some point during your workout, you must train at the extremes of the range, not just in the mid-range.
When to do this can denitely be a factor workout eliciting maximum growth.

2 You may need more than one exercise to accomplish this for most body parts so strategically vary exercises /
the angle of force during your workout

https://www.DEMONSTRATION
youtube.com/watch?v=OxmJZ9-lq8I
VIDEO
http://www.benpakulski.com/mi40/welcome.php
CLICK HERE

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 6 Essentials of
Exercise Execution

In Closing
There are many points that can be considered when trying to master
the art of exercise execution. These 6 are the ones that are not only
the most important, but many seem to be the least-known.

I suggest you learn to apply one at a time.

Figure that one out, then master it for each bodypart. It shouldnt
take long, then move on to the next essential point.

Passion, Persistence, One Outcome!

Coach Ben

Benjamin Pakulski

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