prolog
Pull it from the back? What the hell does that mean?
I didn't work hard, I did it stupidly
The strategy guide that Helen had been longing for

Destruction of common sense
Can you become rich just by saving your salary?
Even elementary school students imitate the appearance
One thing I, an atheist, blindly believed in
Changing identity

chest

Principles of chest exercise
Shoulder Packing VS Don't
Inner chest exercises? There's no such thing.
Summary Quiz
The machine principle of a chest exercise that will last a lifetime
How to find your heartbeat in 3 seconds

Peck Deck Fly
How to set up a workout that uses 100% of your chest muscles
Two Causes of Sore Arms When Flying
Why Feet Are Important in Upper Body Exercises
The biggest reason my shoulder hurt
Summary Quiz

Chest press
Press settings that only apply to me
Why My Triceps Are Sore
A gripping method applicable to all presses
Summary Quiz

Smith machine
Head position according to target area
Two special settings unique to the Smith Machine
How to Use the Smith Machine Three Times Better
Summary Quiz
How to Use Free Weights Like a Smith Machine

shoulder

press
The angle at which the shoulders grow is fixed
Why I Didn't Feel Shoulder Stimulation During Dumbbell Shoulder Presses
Three Reasons Why the 50-Degree Shoulder Press Is a Scam
Two Ways to Triple Your Shoulder Stimulation
Summary Quiz

Raise
Two Key Raise Keys Even Trainers Don't Know
How to Set the Magic Bench Angle
Recoil that should never be used
Summary Quiz

People who should not do OHP (overhead press)
OHP pre-mobility exercise
OHP = Lat Pulldown
Taking care of your hands is key
Summary Quiz
Finding Back Shoulder Stimulation in One Set

eight

barbell curl
How do you lift a heavy box?
There is a different way to hold a barbell.
Protect the ten million won check
Summary Quiz

Cable push down
Let's push down on the desk right now
The Key to Double Your Triceps
Summary Quiz

Lying triceps extension
Let's put our shoulders down and cheer
An environment where you have no choice but to use your long hair well
Summary Quiz

etc.

lat pulldown
Knee pads = seat belt
Two Keys to Fitting Knee Pads
Why the trapezius muscles are strengthened
The fraudulent grip that came out into the world
Summary Quiz

Arm pulldown
Two ways to triple your gluteal stimulation
How to set the recommended range of motion
Is it normal for my triceps to hurt?
Summary Quiz

Low
Target area according to grip
Summary Quiz

Long pull = barbell row
Why is stimulation predominant in the levator scapulae muscle?
One thing you should never do
Machines rather than free weights
Summary Quiz

Strap
People who should not wear straps
There is no emotion in the strap
Why Your Forearms Hurt Even With Straps
Summary Quiz

Back Exercise Tips
There was no one who didn't know the stimulation of the back while doing this.
Revealing the routine that took me from 0 to 20 pull-ups.

lower body

Split squat
Butt stimulation: 3 steps you can't help but discover
Target areas depending on dumbbell grip position
The ultimate butt-stimulating secret weapon
Summary Quiz

Leg extensions, lying leg curls
How to set up something that suits me
Causes of knee pain
Characteristics of a person who breaks his own back
Ankle Position: 90% of People Overlook It
Summary Quiz

Barbell squat (back squat)
Why My Back Hurts Even When I Hold My Abs
The barbell is not for holding, it's for supporting.
How to Find Your Squat Leg Width
Two tips you should know and definitely use
Summary Quiz

Starting for Deadlift
Knowing this principle makes deadlifting easier
Two Ways to Instantly Relieve Back Pain
○○ must never be checked
Summary Quiz
Walk with your feet straight right now

Tips
Abdominal pressure, which everyone knows but few people know
Upper Body Exercises vs. Lower Body Exercises: Different Breathing Techniques
Why Lifting Belts Are Useless

The world's best workout splits and routines
Imagine being constipated.
Hayoung vs. Wooseok, who will get better faster?

Epilogue

References

Exercise methods are plentiful.
Yet, why do we still find exercise so difficult?

Most weight training books on the market focus on 'how to'.
Posture, repetitions, breathing, and machine usage.
But even if you follow that explanation exactly, your body won't move as you want.

This book will change your thinking.

Rather than simply explaining exercise methods, we talk about how to create an environment that makes it impossible not to do well in exercise.
This book explains the conditions and flow that the body is designed to respond to on its own.

For example, squats.

Advice like “Foot hip-width apart, barbell on trapezius” is familiar.
But this book asks first:
“Are your hips and feet really that wide?”

It makes readers reflect on why postures they took for granted were uncomfortable by following along.

The same goes for deadlifts.

“Keep the barbell close to your body” is common advice.
But before that, this book makes us think about how we usually lift heavy objects.
And then, rather than understanding 'what I was doing wrong', you first understand 'why it's easier to listen this way'.

This book is not about teaching exercise.

This is not a book to be read and memorized, but a practical guide that makes your body react the moment you read it.
This is the first exercise guidebook that designs the body's responses with familiar actions instead of familiar explanations.