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Modern Meathead Notes:

• Good and bad exercises do not technically exist without reference to a context or goal.

• Performing free weight squats with intentional motion of the knees/thighs inward and outward does not contribute to moving the resistance vertically.

  • Because of this, intentionally moving the legs in and out will not enhance the stimulus of hip and knee muscles. If the resistance is upward/downward, only upward/downward motion will move us against the weight.

• Attempting to re-invent the wheel is almost always a poor idea, but once in a blue moon you may arrive at an exercise which feels awesome for you.

  • Don’t be afraid to experiment and investigate, but make sure that you always have a goal - or at least an aim - in mind as you’re experimenting.

How to Know if an Exercise is “Good” or “Bad”

It’s becoming increasingly more common for people to use words like “good’ and “bad” to describe exercise. But how can we clearly determine whether or not this is true in your case?

In my estimation, there are 4 key components to determining this in any exercise:

1. Identification of a target muscle or muscles

   • “Lats” vs “lower lats” vs “upper lats” etc.

   • “Glutes” vs “upper glutes” vs “glute minimus” etc.

2. Using a resistance that challenges the target muscle(s) (appropriate position + motion)

   • Resistance direction

   • Joint position

   • Joint motion

   • Tempo

3. Ensuring that your target muscle(s) is/are the limiting factor

   • Muscular limiter?

   • Cardio limiter?

   • Balance/coordination limiter?

   • Pain limiter?

4. Capacity to progress and repeat the exercise with no/minimal negative feedback

   • Adding reps, sets, load

   • Decreasing rest

   • Improving technique/execution

   • Increasing effort

Below is a detailed video lecture on the above outline, which discusses each key point in great depth.

You’ll learn how to:

• Identify and optimize for the above 4 key factors and their components.

• Troubleshoot exercise that don’t fit your goals.

• Own anyone in an argument about which exercise are good and bad.

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