Here’s what we cover:

The Two Pillars of Exercise Selection:

• Overload capability: How easy and efficient it is to progressively overload an exercise.
• Lengthened position: Does the exercise effectively load the muscle when it’s in its lengthened state?

Breaking Down Muscle Groups:

• Chest: Why machines often outperform free weights for overload and stability.
• Back: The importance of stable rows and vertical pulling movements like lat pulldowns.
• Shoulders: Why cables and machines are superior for lateral and rear delt training.
• Arms (biceps & triceps): Exercises like preacher curls and Smith machine JM presses that tick all the right boxes.
• Legs: Why hack squats, leg presses, and seated hamstring curls are more effective than traditional barbell lifts for most people.
• Calves: The underrated importance of straight-leg calf raises and why seated calf raises miss the mark.

The Trap of Social Media Clickbait:

• Debunking viral “best exercise” posts and why flashy variations often don’t deliver results.
• How to evaluate exercises critically using the two key criteria above.

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