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Exercise Execution
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The information presented in this work is by no way intended as medical advice or as a substitute for medical counselling.
The information should be used in conjunction with the guidance and care of your physician. Consult your physician before
following the guidelines in this document as you would with any exercise program. If you choose not to obtain the consent
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6 Essentials of
Exercise Execution
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
Summary
1
https:/ www.youtube.com/watch?v=ljMVwJI1uI0
DEMONSTRATION VIDEO
CLICK HERE
JyD
https://goo.gl/KSBD75
https://goo.gl/MDP
( for more information on this, click to check out muscle expert podcast
#7 )
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6 Essentials of
Exercise Execution
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 predator, 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
https://www.youtube.com/watch?v=UP8Gvw2fnTA
DEMONSTRATION VIDEO
CLICK HERE
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6 Essentials of
Exercise Execution
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 movement 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:
>
>
>
And the truth is I could list hundreds. One or more for EACH exercise.
Summary
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
LEARN WHAT THIS MEANS (there are videos covering each bodypart included in my MI40-Foundation
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
http://www.benpakulski.com/mi40/welcome.php
Each bodypart is covered in detail in MI40-Foundation
https:/ www.youtube.com/watch?v=PLyscr-TCAI
DEMONSTRATION VIDEO
CLICK HERE
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6 Essentials of
Exercise Execution
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.
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
VIDEO
https://www.DEMONSTRATION
youtube.com/watch?v=OxmJ
Z9-lq8I
http://www.benpakulski.com/mi40/welcome.php
CLICK HERE
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6 Essentials of
Exercise Execution
Summary
1
Sit/Stand Proud
https:/ www.youtube.com/watch?v=MVeONA3raBQ
DEMONSTRATION 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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