How to Choose the Best Exercises for Muscle Growth (Stop Wasting Sets) | J3U Podcast Ep. 236

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