Gym Principles

Failure
Volume (number of sets)

Rep ranges
Exercise selection
Rest periods
Frequency
Preferred program
Nucleus overload
Deloads
mTor
Mechanical tension
Extended Fasting
Yoke (traps, neck &
delts)
Myostatin, follistatin,
androgen receptor
Novo:
- incorporate training to failure
-- periodize 10-20 setsfailure
for bigtraining
muscle (e.g.
groupsInitial
likecycle
Chest,- no failure
Back at all, Second cycle - last set to failure, Third and last cycle - majo
and Legs
-- up we to 10 three
have DIRECT repsets for smaller
ranges: muscles
1) Heavy: like;Shoulders,
1-5 reps 2) Moderate:Traps and
6-12 repsArms
; 3)because these
Light: 13+ muscles are already hit during
reps
-- train focus in
onall rep ranges
compound to maximize
exercise results
and progressing on those exercies
-- include a variety of exercises, but don't go overboard
for heavy rep range: 3-5 minutes, for moderate rep range: 1.5 to 3 minutes, for light rep range: 30-90 seconds
-- also depends
studies show on thatthe exercise,frequency
increased on compound movements
may benefit musclelonger rest,ifon
growth isolations
weekly shorter
volume resthowever this might be be
is equal,
subjects
- Push/Pull/Legs usually trained
(3-day once per week
on, 1-day beforehand
off) routine is preferred, but if I can't work out that often, then a Push/Pull (4-days a w
-- starting with "Light weight, Higher rep range
training a muscle every day with high total weekly (and ultimately
volume will higher volume)"
increase and progressing
the number to "Heavier
of nuclei inside weight,
the muscle Low
& mak
-- 1-3 everymonths each muscle
4-8 weeks
-- the goal is affects
positively to givemuscle
your CNS some rest & also to reset mTor sensitivity
building
-- stretch-under-load
mechanical tension exercises
(magnitude activate mTor of
& duration better
loading) is the most important factor for hypertrophy
-- other factors are muscle damage & metabolic stress
it seems to offer some health benefits via autophagy (self-eating)
-- 3-5 days makes
big yoke 3-4 times a year
u look bigger & more muscular than u really are
- all these factors affect muscle growth
- myostatin is probably the biggest factor
high frequency
high volume
do not go to failure
nucleus overload (one muscle a time, 4-6 weeks, then long rest, then another muscle)
long deloads (1-2 weeks) to reset mTor sensitivity & to give your CNS some rest
5-20 rep range (more toward higher reps)
- pectoralis major has 2 heads: sternal and
clavicular
- A narrowhead
grip elicits greater activation of
the
of movement, head
clavicular but the musculature becomes
increasingly unloaded
- cable pulleys and many at the finish position
machines allow Pressing movements - Sternal
for a more constant muscular tension head
Flat barbell bench press
Flat dumbbell bench press
Decline barbell bench press
Decline dumbbell bench press
Chest dips
Pressing movements - Isolation movements - Isolation movements -
Clavicular head Sternal head Clavicular head
Incline barbell bench press Flat dumbbell fly Incline dumbbell fly
Incline dumbbell bench press Decline dumbbell fly
Landmine press Pec deck
constant tension (isolation
and pressing movements)
Machine chest press
Cable crossover
Cable presses
- 3 heads: long, lateral
and medial
More complex exercises Targeting long- the

or dumbbells) headBEST triceps
Dips (Triceps variation)
Close-grip bench press exercise
not good because of internal
(shoulder width) shoulder rotation
- complex exercises, good - overhead movements target the

for building triceps mass long head
Targeting lateral and medial For peak contraction and
head mind-muscle connection
Rope/Bar triceps pushdowns Triceps kickback
- cable pushdowns better than - arm goes behind the body

bar pushdowns because of the for a peak contraction
- 3 heads: front, middle and rear
Heavy presses (they target

front delt
Barbell the most)
military press
(standing or seated)
Dumbbell military press
(standing or seated)
- standing presses are

preferred
Targeting front delt Targeting middle
Lateral raise delt
(pinky up, Targeting rear delt
Dumbell front raises thumb down) Rear delt raise
Cable front raises Cable lateral
shoulder raise but the one Face pull
rotation
below is good
Dumbbell high pull
Vertical pullling (good for
lats)
Pull ups
Lat pulldowns
- pronated grip is best

- grip widths show minor
Horizontal pulling (middle Single-joint shoulder extension
trapezius and rhomboids) exercises in sagittal plane Lower back
T-bar row Pullover Deadlift
Bent over barbell row Straight-arm pulldown Romanian or stiff-legged deadlift
Seated row Hyperextension (Back extension)
One-arm row Good mornings
Rack pulls
- a neutral grip reduces biceps

brachii activation, which
rack pulls, rowing movements (middle
traps), face pull etc.
- shrugs target upper traps more directly
Exercises for traps
move shoulders back, retract your shoulder blades and
then shrug up
Rack pulls upright row - bad because of internal
Close-grip
shoulder rotation, but the exercise below is good
Dumbbell high pull
- shrugs target upper traps more directly

-more
long long
headhead,
and short
armshead
in front of
the body targets short head grip
targets long head, supinated
targets short
long head, head
wide grip targets short
head
biceps so make sure to include it in Classic exercises
bar) - good for building mass
most movements
dumbbells (or cables) with the grip and strength
Dumbbell curls (supination
that is forcing you to supinate more is key here)
Target more long
Incline dumbbell head
curls (with Target more
Preacher curlsshort
(withhead
barbell Target more brachialis
targets brachialis to a large
supination or hammer grip) or dumbbells) degree
completely and excludes
Drag curls Concentration curls biceps brachii
Target more
brachioradialis
Hammer curls (best for this
muscle)
brachialis is the primary
mover in this exercise
Quads
Back squat
Front squat
Hack squat
Leg press
Bulgarian split squat
Lunges
Leg extension - not good for knees
- quads have 4 muscles, 3 vastus muscles and

rectus femoris
Hamstrings Glutes
- wide stance increases the activation of the
Deadlift gluteus maximus
Romanian deadlift Hip thrust
Stiff-legged deadlift
Lying leg curl - not good for lower back, Glute presses (leg behind the body)
find alternatives
Seated leg curl
- hamstrings carry out both hip - multijoint lower-body movements might be

extension and knee flexion, thus, both best for inducing muscle damage in the gluteus
- 2 muscles: gastrocnemius and soleus (soleus is a little bigger than
gastrocnemius)
- When you lower the weight back down try to maintain maximum muscle
tension. Resist while you perform a fairly slow negative.
- train calves at least 2x per week
- focus on good form, train in different rep ranges
- around 70 reps per workout (e.g. 25 gastrocnemius, 45 soleus)
- train calves each set to failure, and short rest periods
Gastrocnemius (lower
Standing calf raise (makereps)
sure to Soleus (higher reps)
maintain
they seem to activate calves15
a straight knee) - to 25than
more reps Seated calf raise
Ona vjezba - 50 to
s nogama 75 reps ispod
zakacenim
regular standing calf raises klupe od Jeff Cavaliere-a
Leg press calf press
- straight-leg (knee) plantar flexion - bent-leg (knee) plantar flexion

exercises (e.g., standing calf raise) place exercises (e.g., seated calf raise) render
- three important parts: rectus abdominis (aka "six pack"),
obliques and serratus anterior
-2)train abs to failure
bottom-up each
(leg raise set movement (bringing pelvis
type)
toward chest) which is best for lower abs
-- include
weightedweighted abs exercises
ab exercises 6-15 reps, bodyweight exercises 15+
reps
- order of exercises: bottom-up, bottom-up rotation, top-
down rotation, top-down
upper abs (crunch type Rectus abdominis - more lower
movements) abs (leg raise type movements) Obliques
Figure 8's (bottom-up
Crunch with legs at 90 degrees Hanging leg raises rotation)
Starfish crunches (top-
Cable crunch Partner-assited lying
Captain's chair leg leg raises
raises (knees- down rotation)
Twisting leg raises
Crunches on physio ball bent or straight knees) (bottom-up rotation)
Captain's chair twisting
leg raises
- when doing leg raises squeeze or

cross your legs for a stable base
Serratus anterior
Straight-arm pulldown
Pullover

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Failure

Volume (number of sets)

More complex exercises Targeting long- the

- complex exercises, good - overhead movements target the

- cable pushdowns better than - arm goes behind the body

Heavy presses (they target

- standing presses are

- pronated grip is best

- a neutral grip reduces biceps

- shrugs target upper traps more directly

- quads have 4 muscles, 3 vastus muscles and

- hamstrings carry out both hip - multijoint lower-body movements might be

- straight-leg (knee) plantar flexion - bent-leg (knee) plantar flexion

- when doing leg raises squeeze or

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