Complexity of Program Design and Exercise Selection

The more you know about programming, the more complex it becomes and the longer it takes. I often tell people that like, hey, for me to write a six-week program can often take six to eight hours. And people are like, how is that possible? Because there's so many things, you know, my foundation of everything is exercise selection. So I want to make sure that I'm selecting exercises that fit the right objective for the right person, that are complementary to each other, that are maybe even synergistic to each other. And then, so that's step one. I'm I have to make exercises work as far as like, where are you mechanically in your ability to execute and skill? And then I'm going to try to find things that are synergistic. And then I start compounding variables on top of that of like, how do I accumulate volume or how do I accumulate some other variable of exercise? So if we're speaking specifically about myofibrillar hypertrophy and, you know, we're striving to accumulate protein. we're trying to start to accumulate tissue damage and ultimately tension um what's the first variable assuming assuming everything else is the same as far as exercise selection which is again we could spend an hour talking about that and i actually would like to um but going just just with respect to myofibular hypertrophy um do you have a particular favorite or a couple favorites that you're like hey this is how i tend to progress this it seems to work well for people or is that so subjective based on who it is yeah it's all it's all contextual depends who it is like am i dealing with an athlete who needs to grow or am I dealing with gen pop or am I dealing with a bodybuilder so like I'm of the firm belief that if you're a bodybuilder you don't really need to go below six reps there's really no point you're just you're wasting time unless you're doing you know very small blocks of that so I kind of like um what Chris Aceto used to talk about where he would do he programmed 10 to 12 weeks of like hypertrophy and he'd throw in two or three weeks of maximal strength work to create density. And I think that makes a lot of sense because increasing sympathetic tone is going to increase the density of the muscle or at least the way it looks because it's going to give you residual hardness from jacking up the nervous system.