How to Choose the Best Exercises for Muscle Growth (Stop Wasting Sets) | J3U Podcast Ep. 236
J3 University
6,977 views
Most lifters don't need a new workout—they need better exercise selection.
In this episode, we break down the exact framework we use to evaluate every exercise in a bodybuilding program. We cover movement redundancy, range of motion, fatigue cost, progression, and how to choose lifts that actually match your body instead of blindly following trends.
If you want more growth without adding more volume, this episode will change how you build your training forever.
If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.
🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site
🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female
All J3U Programs
🏋️♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia
🏋️ Get Coaching From J3U
https://j3u.site/coaching
💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum
👨⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U
Follow Luke
https://www.instagram.com/noswitchfit...
Follow John
https://www.instagram.com/johnjewett3...
CHAPTERS
00:00 Introduction: Exercises That Kill Muscle Growth
00:14 How to Choose Better Exercises
01:20 Train the Full Range of Motion
06:24 Avoid Redundant Exercises
10:29 Common Back Training Mistakes
16:07 Choose Exercises That Fit Your Body
19:18 Train Within Your Mobility
21:28 Stimulus vs Fatigue Explained
22:56 Exercises We Rarely Recommend
24:40 Can You Progress This Exercise?
26:21 The Exercise Selection Framework
26:46 Improve Your Training Program
6 Comments
How to Choose the Best Exercises for Muscle Growth (Stop Wasting Sets) | J3U Podcast Ep. 236
J3 University
6,977 views
Most lifters don't need a new workout—they need better exercise selection.
In this episode, we break down the exact framework we use to evaluate every exercise in a bodybuilding program. We cover movement redundancy, range of motion, fatigue cost, progression, and how to choose lifts that actually match your body instead of blindly following trends.
If you want more growth without adding more volume, this episode will change how you build your training forever.
If you want more episodes like this — where we translate research into practical coaching decisions — subscribe and follow along each week.
🎟️ Save 20% on ANY J3U Program with code J3UPOD
👉 https://j3u.site
🎓 Courses
Level 1 — Foundations of Evidence-Based Bodybuilding → https://j3u.site/level1
Applied Hypertrophy Optimization → https://j3u.site/aho
Female Physique Module → https://j3u.site/female
All J3U Programs
🏋️♀️ Hourglass (Female): https://j3u.site/hourglass
💪 X-Frame (Male & Female): https://j3u.site/xframe
🏆 Olympia Prep: https://j3u.site/olympia
🏋️ Get Coaching From J3U
https://j3u.site/coaching
💪 Join the Community
📩 Weekly education emails → https://j3u.site/newsletter
🧠 Coaching forums → https://j3u.site/forum
👨⚕ Marek Health
Comprehensive blood work analysis and professional medical guidance
10% off your first comprehensive J3U panel + additional markers
Code: J3U
Affiliate link: https://marekhealth.com/J3U
Follow Luke
https://www.instagram.com/noswitchfit...
Follow John
https://www.instagram.com/johnjewett3...
CHAPTERS
00:00 Introduction: Exercises That Kill Muscle Growth
00:14 How to Choose Better Exercises
01:20 Train the Full Range of Motion
06:24 Avoid Redundant Exercises
10:29 Common Back Training Mistakes
16:07 Choose Exercises That Fit Your Body
19:18 Train Within Your Mobility
21:28 Stimulus vs Fatigue Explained
22:56 Exercises We Rarely Recommend
24:40 Can You Progress This Exercise?
26:21 The Exercise Selection Framework
26:46 Improve Your Training Program