The Best Exercises for Muscle Growth (What the Science Actually Shows)

Most people choose their exercises based on what they have always done, but recent research has identified a single quality that predicts hypertrophy better than almost anything else and most people are still choosing movements that score poorly on it. In today’s video we look at "The Best Exercises for Muscle Growth (What the Science Actually Shows)" If you're trying to find the best exercises for muscle growth, this video breaks down the top exercises for every muscle group using current exercise science. We cover the best exercise for each muscle, the optimal exercise for each muscle based on biomechanics and muscle lengthening, and why certain movements outperform others for hypertrophy. Whether you're looking for the best exercises to build muscle, the best lifts for muscle, or the most effective exercise for muscle growth, you'll learn how to prioritize exercises that deliver the greatest return on your training. We also cover programming variables, including how many sets per muscle group are needed for growth and which workout split is best for building muscle. From the best split for muscle growth to the best workout split for muscle growth, we'll examine the research to answer which workout split is best for muscle development. If you enjoy evidence-based fitness content and exercise science YouTube videos, this guide provides a practical framework for choosing exercises, structuring training, and building muscle efficiently. Video Chapters 00:00 Most Lifters Choose Exercises Wrong 00:35 The Science of Faster Growth 01:38 The Research That Changed Everything 02:44 One Question for Every Exercise 03:16 Upper Body Upgrades 03:21 The Biceps Mistake 04:02 The Triceps Mistake 04:34 A Better Way to Train Chest 05:00 Why This Shoulder Exercise Works 05:24 The Back Detail Most People Miss 05:56 Lower Body Upgrades 06:00 The Hamstring Study 06:49 Why Range of Motion Matters 07:15 The Calf Debate 07:50 The Pattern Behind Top Exercises 08:14 The Best Exercises for Every Muscle 08:40 The Key Takeaway Sources: Jeff Nippard Ranks 22 Best and Worst Biceps Exercises (October 19, 2024):    • Video   Ranks Best Chest Exercises for Hypertrophy (March 11, 2024):    • Video   Ranks Best Glute Exercises (March 2025):    • The Best & Worst Glute Exercises (Accordin...   Podcast with Jeremy Ethier on the stretch study (2024/2025):    • The Muscle Building Myth Everyone Fell For...   Science-Based Arm Workout with Dr. Mike Israetel (November 18, 2024): https://fitnessvolt.com/jeff-nippard-... Dr. Milo Wolf The STRETCH is MORE Important Than We Thought — 3 New Studies (May 17, 2024):    • The STRETCH is MORE Important Than We Thou...   How to Build Muscle in 2024 Using Science — 100+ Studies (March 6, 2024):    • How to BUILD MUSCLE in 2024, using SCIENCE...   Stretch Mediated Hypertrophy:    • 1: Stretch Mediated Hypertrophy - Milo Wolf   Ranks All Chest Exercises from Terrible to Awesome: https://www.boxrox.com/milo-wolf-rank... Dr. Mike Israetel / Renaissance Periodization Top 3 Exercises for Every Muscle Group (March 23, 2025):    • Top 3 Exercises For Every Muscle - Ft. Dr....   Top 5 Back Exercises (October 21, 2024): https://fitnessvolt.com/dr-mike-israe... Exercise Scientist Masterclass on Building Muscle (February 12, 2024):    • 18 Rules for Lifting Like a Pro - Dr Mike ...   Go-To Exercise for Each Muscle Group: https://www.boxrox.com/dr-mike-israet... Jeremy Ethier Study discussion with Jeff Nippard:    • The Muscle Building Myth Everyone Fell For...   Full Body Workout 2025: https://www.jefit.com/routines/787585... Stronger By Science / Greg Nuckols What Is the Best Range of Motion — Science Explained: https://www.strongerbyscience.com/rom... Do Lengthened Partials Really Stimulate Stretch-Mediated Hypertrophy: https://www.strongerbyscience.com/str... Exercise Selection for Hamstrings: https://www.strongerbyscience.com/exe... Are Overhead Triceps Extensions Better Than Pushdowns: https://www.strongerbyscience.com/res... Peer-Reviewed Research Pedrosa et al. (2022): https://www.tandfonline.com/doi/full/... Maeo et al. (2021): https://pubmed.ncbi.nlm.nih.gov/33009... Maeo et al. (2023): https://onlinelibrary.wiley.com/doi/1... Kassiano et al. (2025): https://onlinelibrary.wiley.com/doi/a... Pedrosa et al. (2023): https://pubmed.ncbi.nlm.nih.gov/36800... Kinoshita et al. (2023): https://pubmed.ncbi.nlm.nih.gov/36596... Pedrosa et al. (2022): https://pubmed.ncbi.nlm.nih.gov/34619... Refalo et al. (2022): https://www.ncbi.nlm.nih.gov/pmc/arti... Warneke et al. (2024): https://doaj.org/article/de61023dbb00... Click here to subscribe: https://bit.ly/4uExCFs