Dr. Bret Contreras

And that's why strength training is an applied science.

That's why it's fun for me.

There's an art to this.

And you can't just read a research, like a review paper and be like, oh, here's how...

Here's how everyone should train.

But could you recover from hitting a muscle three times a week?

You mentioned that you want your hamstrings to grow.

You know you could do two sets of lying leg curls three times a week, especially if you stopped your sets two reps shy of failure.

Lying leg curls don't beat you up as much.

It's when you throw in the stiff leg deadlifts, the good mornings, even seated leg curls the way we did it yesterday where I enhanced the eccentric and made it harder on the way down and really made you upright in that seated leg curl position so you got a stretch on the hamstrings.

That tends to create a little more damage.

So some of these exercises that give you the most bang for your buck and they're the most efficient.

These exercises, they sometimes aren't the best exercises if you're training on a muscle frequently.

And I like to say walking lunges are probably the best glute exercise there is.

The problem is they're too good.

If you really go to failure where you can't get another step with a, you know, they can beat you up a lot.

If you do three or four sets to failure and then you're trying to train legs two days later,

There's no way.

Like you'll be so sore, it'll be counterproductive.

That's why I like step-ups more than lunges, not because I think they're more effective.