Thread by @thejimmymackey

I lifted weights for 11 years before I learned what exercises put on muscle and which ones waste time.

I've compiled a list of the best exercises for each muscle group so you don't have to spend 11 years skinny like I did.

🧵🧵🧵Please steal these:

To be fair...I spent 11 years doing Olympic lifting and CrossFit.

I trained hard but was always skinny as a stick. I couldn't figure out why.

There are many reasons why I wasn't putting on muscle, but one of the key reasons was the exercises I was doing.

The King of Muscle Building research recently tweeted this:

https://twitter.com/BradSchoenfeld/status/1565374095193264130

But what the f**k does that mean? In simple terms, "long muscle lengths" means when your muscle is fully stretched. "Hypertrophy" means muscle growth.

So, picking exercises that are hardest in the stretched position are best for muscle growth.

Take for example this study on squats vs. hip thrusts. Squats are harder in the stretched position (the bottom) and hip thrusts are harder in the contracted position (the top). What happened?

Squats blew hip thrusts out of the water in terms of hypertrophy.

Still don't believe me? In this study: PMID: 35819335

The Overhead Tricep Extension (lengthened) beat the Tricep Pushdown (shortened) by "1.4-fold greater [muscle growth] for the Whole-[Tricep]."

In addition to training at long muscle lengths, exercises need to be low complexity and high stability so you can exert high outputs.

Meaning, a Turkish get-up will not drive muscle growth, but a Hack Squat will.

With all this in mind, here are high-output exercises that bias the lengthened position for every single muscle group:

1) Abs: Rope Crunch

2) Biceps: Incline Dumbbell Bicep Curl

3) Calves: Straight Leg Calves Press

4) Chest
- Incline DB Press

- Flat DB Press

5) Front Delts: Seated DB Shoulder Press

6) Glutes: Bent Knee RDLs

7) Hamstrings: Stiff Leg RDLs

8) Lats
- Vertical Pull: Chest Supported Lat Pulldown

- Horizontal Pull: Lat-Focused Seated Cable Row

9) Side Delts: Cable Lateral Raise

10) Quads
- Machine: Hack Squat

- Free weight: High Bar Back Squat w/ Heel Elevation

11) Rear Delts: Rear Delt Row

12) Traps: Dumbbell Bent Shrug

13) Triceps
- Isolation: Rope Overhead Triceps Extension

- Compound: Dips

14) Upper Back
- Vertical: Wide Grip Pulldown

- Horizontal: Pronated Chest Supported Row

P.S. Right now, I'm looking for 2 men who want to lose 15-40lbs in 90 days.

If you're okay investing 1.5 hours/wk, you can do this.

DM me the word "90" for details.

Click below to DM me "90" 👇
twitter.com/messages/compo…

Here are the average results from our coaching program: 🔥

DM me to find out how they did it.

Thanks for reading!

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