The hosts discuss the concept of the best exercise, emphasizing variation and personal preferences. They explore evolutionary psychology, misconceptions in bodybuilding exercises, and the qualities that make an exercise effective. They also share their favorite exercises for chest and back, and even offer a quick and easy pasta recipe with a comical twist.
Exercises that can be done in a stable environment and recruit more muscle fibers tend to cause more growth.
Exercises with a higher stimulus magnitude and lower fatigue are usually better choices.
It is crucial to choose exercises that specifically target the desired muscle and are limited by that muscle to optimize results.
Deep dives
Choosing Exercise: Stability, Stimulus, and Fatigue
When it comes to choosing exercises, factors like stability, stimulus, and fatigue play a significant role. Exercises that can be done in a stable environment and recruit more muscle fibers tend to cause more growth. Additionally, exercises that provide a high stimulus for muscle growth while minimizing fatigue are generally better. Joint connective tissue fatigue, systemic fatigue, and psychological fatigue should also be taken into account when choosing exercises. Context is crucial, and factors like the stage of training, specific goals, and individual preferences can influence exercise selection.
Ranking Exercises: Stimulus to Fatigue Ratio
Ranking exercises based on their stimulus to fatigue ratio can help identify the most effective options. Exercises with a higher stimulus magnitude and lower fatigue are usually better choices. Stability, non-related muscle spill over effect, and enjoyment of the exercise can influence the overall stimulus to fatigue ratio. However, it's important to note that different individuals may respond differently to exercises, and personal preferences and context should be considered when making exercise choices.
Applying SFR in Exercise Selection
When it comes to exercise selection, it is impossible to determine the absolute best exercise. However, by considering factors like stability, stimulus, and fatigue, it is possible to narrow down options and identify exercises with a higher likelihood of being effective. Context is essential, and exercises should be chosen based on individual needs, goals, and preferences. Trying exercises for at least one mesocycle and paying attention to technique can also help optimize exercise selection.
Importance of Target Muscle and Exercise Selection
When it comes to exercise selection, it is essential to consider the target muscle as the limiting factor. Exercises that primarily activate the target muscle and provide a significant stimulus are the most effective. For example, overhead presses are great for front delts and triceps, but not for other parts of the deltoids. Therefore, there is no single exercise that trains all three deltoid heads. Similarly, lunges are often thought to work the hamstrings, but they primarily target other muscles like the adductors. It is crucial to choose exercises that specifically target the desired muscle and are limited by that muscle to optimize results.
Stimulus to Fatigue Ratio and Exercise Selection
The stimulus to fatigue ratio is a crucial factor in exercise selection. This ratio measures the muscle growth stimulus provided by an exercise compared to the level of fatigue it causes. Exercises with a higher stimulative effect and lower fatigue are preferable. Various proxies can help assess the stimulus, such as the mind-muscle connection, which is the degree of tearing tension felt in the muscle during heavy lifts. Pump, burn, perturbation, and disruption are other factors to consider. By evaluating these elements and choosing exercises that provide a substantial stimulus and minimal fatigue, you can optimize your workout program.
0:27 Diet and training updates 5:57 The best exercise 10:19 Variation factors 15:35 Context 19:04 Training changes with experience 25:55 What makes an exercise better 33:16 Program design 35:10 Stimulus To Fatigue Ratio 44:42 Fatigue factors 51:10 Fat loss vs muscle gain exercises 53:04 How to choose the exercise 59:39 Nick and Mike’s fav exercises
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