For years I have been fascinated with the 80/20 rule.
According to the rule 20 percent of your actions will produce 80 percent of your results.
Amazingly this concept seems to transcend all sorts of genres and categories.
20 percent of the population holds 80 percent of the wealth.
80 percent of sales will come from 20 percent of your customers.
20 percent of your wardrobe is worn 80 percent of the time etc.
We can also inject the 80/20 rule into our training.
20 percent of exercises/movements will give you 80 percent of your results.
I touched on what I feel is the best overall exercises for functional aesthetic results here but if we are to apply the 80/20 rule into our training we may need to cut out some of the extras and spend more effort on the time-tested, result-producing movements that will get us closer to our goals faster.
What should we cut out?
That is a great question and can vary depending on the individual, but from my own experiences most isolation work tends to simply be “fluff.”—-especially for the natural trainee.
Isolation work has it’s place, but I feel the majority of your time should be spent on compound movements that recruit multiple muscle groupings.
So, if you are interested in applying the 80/20 rule to your own training use the “take out menu” approach and take out some of the extras.
Here’s an example of a recent workout:
As you can see most of the training is composed of compound movements. (probably more like 90/10 as opposed to 80/20.)
What are some of the isolation movements you do that you can cut out and replace with more emphasis on the compound movements?