12 Rules of Exercise

Exercise essentials:
#1. Engage the working muscle FIRST (squeeze it before you move it).

#2. Maintain CONTINUOUS tension throughout the range (this isnt as redundant or as simple as it seems). This might be the last thing to master, but important to think about nonetheless.


#3. Maintain tension at the EXTREMES of the range (meaning when you’re fully lengthened or shortened). Do not allow the weight to bounce or change direction quickly.

#4. Maintain proper posture. Chest tall, “stand proud”, is the term I use all of the time. Chest up, chin straight ahead.


#5. Take a muscle through its ENTIRE range of motion (ROM).
 NOTE: this does not need to happen on each exercise, as long as it happens within a given workout.

#6. Fully SHORTEN the muscle. It will make a huge difference on your road to success. Learn what this means for all body parts.

#7. Learn a muscles full range of motion. It’s NOT complicated.
 Trust me.

#8. Heavy weights are only useful when used with control and tension (advanced athletes are able to use acceleration and control/tension at the same time).

#9. Add acceleration ONLY once you’ve mastered all of these techniques.


#10. Locking-out is only bad when done with acceleration.

#11. Read Numbers 1-10 again!
#12. Print this off and give it to your trainer. Kick some ass in all of your workouts this week and forever.