WORKOUT PROGRAMS
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Upper Lower Workout Plan: https://liftwsarah.com/products/upper-lower-body-12-week-workout-plan
Glute Guide: https://liftwsarah.com/products/12-week-glute-guide
FAT LOSS GUIDE & WEIGHT LOSS TRACKER
The Ultimate Fat Loss Guide
Progress Tracker
BULKING GUIDE
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SOCIALS
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STUDIES & SOURCES
Exercises not created equal
https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-023-00713-4
https://pubmed.ncbi.nlm.nih.gov/21858666/
https://pubmed.ncbi.nlm.nih.gov/21858666/
What makes an exercise the best?
https://www.researchgate.net/publication/46288878_The_Mechanisms_of_Muscle_Hypertrophy_and_Their_Application_to_Resistance_Training
https://www.sciencedirect.com/science/article/pii/S2095254621000077/
https://pubmed.ncbi.nlm.nih.gov/28834797/
Caveat: Individual Differences
https://pmc.ncbi.nlm.nih.gov/articles/PMC9302196/
What are the best (+ substitutions)?
QUADS:
https://www.ncbi.nlm.nih.gov/books/NBK513334/
GLUTES:
https://www.ncbi.nlm.nih.gov/books/NBK538193/
https://www.biorxiv.org/content/10.1101/2023.06.21.545949v1
HAMSTRINGS:
https://www.ncbi.nlm.nih.gov/books/NBK546688/
https://pubmed.ncbi.nlm.nih.gov/33009197/
CALVES:
https://www.ncbi.nlm.nih.gov/books/NBK459362/
https://pubmed.ncbi.nlm.nih.gov/32342648/
ABS:
https://www.ncbi.nlm.nih.gov/books/NBK551649/
CHEST:
https://pmc.ncbi.nlm.nih.gov/articles/PMC3140236/
https://www.researchgate.net/publication/342476568_Effects_of_Horizontal_and_Incline_Bench_Press_on_Neuromuscular_Adaptations_in_Untrained_Young_Men
SHOULDERS:
https://www.ncbi.nlm.nih.gov/books/NBK534836/
TRICEPS:
https://www.ncbi.nlm.nih.gov/books/NBK536996/
https://pubmed.ncbi.nlm.nih.gov/21858666/
https://pubmed.ncbi.nlm.nih.gov/21858666/
BICEPS:
https://www.ncbi.nlm.nih.gov/books/NBK519538/
https://pubmed.ncbi.nlm.nih.gov/40082069/
BACK:
https://www.ncbi.nlm.nih.gov/books/NBK539746/
How to implement?
https://pmc.ncbi.nlm.nih.gov/articles/PMC9302196
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CHAPTERS
00:00 Introduction
00:45 What makes an exercise the best?
01:04 The primary drivers of growth
02:24 Individual differences
03:10 Quads
04:27 Glutes
06:29 Hamstrings
06:53 Calves
07:57 Abs
08:30 Chest
09:12 Shoulders
09:49 Triceps
10:35 Biceps
11:21 Back
12:20 How to implement these exercises
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