Exercise Categorization & Efficiency Guide

Understanding the Categories

Training Categories Defined

Category	Definition	Characteristics
Compound	Multi-joint movements	Multiple muscles, heavy loading, CNS demanding
Isolation	Single-joint movements	One muscle focus, lighter loads, less fatigue
Mechanical Tension	Heavy loads, controlled tempo	Primary hypertrophy driver, strength building
Metabolic Stress	Pump, burn, short rest	Secondary hypertrophy driver, muscle endurance

How They Drive Muscle Growth

HYPERTROPHY = Mechanical Tension + Metabolic Stress + Muscle Damage

Mechanical Tension (60-70% of stimulus)
├── Heavy compound lifts
├── Controlled eccentrics
└── Full range of motion

Metabolic Stress (20-25% of stimulus)
├── Higher reps (12-20+)
├── Short rest periods
└── Techniques: drop sets, supersets, etc.

Muscle Damage (10-15% of stimulus)
├── Eccentric emphasis
├── Stretched position loading
└── Novel stimuli

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CHEST EXERCISES CATEGORIZED

Compound - Mechanical Tension Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Barbell Bench Press	Very High	4-8	Leg drive, arch, retract scapula
Incline Barbell Press	High	5-8	30° angle optimal for upper
Dumbbell Bench Press	High	6-10	Allows greater ROM than barbell
Incline Dumbbell Press	High	6-10	Touch DBs at top for contraction
Decline Barbell Press	High	5-8	Often unnecessary if doing dips
Dips (weighted)	High	6-10	Lean forward for chest emphasis

Efficiency Strategy: Start workout with these. 3-5 heavy sets, full recovery (2-3 min rest).

Compound - Hypertrophy Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Machine Chest Press	Moderate	8-12	Safer to failure, constant tension
Smith Machine Press	Moderate	8-12	Good for drop sets
Landmine Press	Moderate	8-12	Unique angle, shoulder friendly
Push-ups (all variations)	Low-Moderate	10-20	Pre-exhaust or finisher

Efficiency Strategy: Use after heavy compounds. 3-4 sets, moderate rest (90 sec).

Isolation - Metabolic Stress Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Cable Fly (all angles)	Low	12-20	Constant tension, squeeze hard
Pec Deck	Low	12-20	Hold contraction 1-2 sec
Dumbbell Fly	Low	10-15	Deep stretch, don't go too heavy
Cable Crossover	Low	15-20	Perfect for drop sets
Svend Press	Very Low	15-25	Squeeze isometric, burn finisher

Efficiency Strategy: End of workout. Short rest (45-60 sec), chase the pump.

Chest Efficiency Techniques

Technique	How to Apply	Best Exercises
Pre-exhaust	Fly before press	Cable fly → Bench press
Drop sets	Reduce weight, continue	Machine press, cable fly
Supersets	Back-to-back exercises	Incline press + cable fly
Pause reps	2-3 sec pause at bottom	Any press (increases tension)
Slow eccentrics	3-4 sec lowering	Dumbbell press, fly
1.5 reps	Full rep + half rep	Cable fly (brutal pump)

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BACK EXERCISES CATEGORIZED

Compound - Mechanical Tension Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Conventional Deadlift	Very High	3-6	Most taxing, limit frequency
Barbell Row	Very High	5-8	Slight body english OK for heavy
Weighted Pull-ups	High	4-8	Add weight progressively
T-Bar Row	High	6-8	Allows heavy loading
Pendlay Row	High	5-8	Explosive, dead stop each rep
Rack Pulls	Very High	3-6	Overload lockout, traps

Efficiency Strategy: Start with these (except deadlift—can be done last due to fatigue). Heavy, full rest.

Compound - Hypertrophy Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Pull-ups (bodyweight)	Moderate	6-12	Full stretch at bottom
Lat Pulldown (all grips)	Moderate	8-12	Control the negative
Seated Cable Row	Moderate	8-12	Squeeze shoulder blades
Chest Supported Row	Moderate	8-12	No cheating, pure back
Dumbbell Row	Moderate	8-12	Full stretch and contraction
Machine Row	Moderate	10-12	Safe to push to failure

Efficiency Strategy: After heavy compounds. Focus on mind-muscle connection.

Isolation - Metabolic Stress Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Straight Arm Pulldown	Low	12-20	Squeeze lats hard at bottom
Face Pulls	Low	15-25	External rotate at top
Rear Delt Fly (all)	Low	15-20	Light weight, feel it
Shrugs	Moderate	12-20	Hold at top 1-2 sec
Prone Y/T/W Raises	Very Low	15-20	Posture and health

Efficiency Strategy: End of workout or superset with compounds. Short rest.

Back Efficiency Techniques

Technique	How to Apply	Best Exercises
Lat activation	Straight arm pulldown first	Before any pulling
Drop sets	Reduce weight, continue	Lat pulldown, cable row
Rest-pause	Short rest, continue set	Machine rows
Mechanical drop set	Easier variation	Wide pulldown → close grip → underhand
Slow eccentrics	3-4 sec lowering	Pull-ups, pulldowns
Static holds	Hold peak contraction	Cable rows (2-3 sec squeeze)
Superset	Pair movements	Row + pulldown (thickness + width)

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SHOULDER EXERCISES CATEGORIZED

Compound - Mechanical Tension Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Barbell Overhead Press	Very High	4-8	Brace core, full lockout
Push Press	Very High	3-6	Use leg drive for overload
Seated DB Press	High	6-10	More stable than standing
Arnold Press	Moderate	8-10	Rotation hits all heads
Z-Press	Moderate	6-10	No leg drive, pure shoulders

Efficiency Strategy: First exercise when shoulders are priority. Heavy, full rest.

Compound - Hypertrophy Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Machine Shoulder Press	Moderate	8-12	Safe to failure
Smith Machine OHP	Moderate	8-12	Good for drop sets
Landmine Press	Moderate	10-12	Shoulder friendly angle
Single Arm DB Press	Moderate	8-12	Core engagement bonus

Efficiency Strategy: After heavy pressing or as main movement on lighter days.

Isolation - Lateral Delts (Width)

Exercise	Tension Type	Best Rep Range	Efficiency Tips
Dumbbell Lateral Raise	Metabolic	12-20	Slight forward lean
Cable Lateral Raise	Mechanical	10-15	Constant tension throughout
Leaning Cable Lateral	Mechanical	12-15	Maximum stretch at bottom
Machine Lateral Raise	Metabolic	12-20	Safe to failure
Lu Raises	Both	10-15	Front + lateral in one

Key Insight: Cables provide constant tension (more mechanical). DBs create more metabolic stress at top.

Isolation - Rear Delts

Exercise	Tension Type	Best Rep Range	Efficiency Tips
Face Pulls	Mechanical	15-25	External rotate at top
Rear Delt Cable Fly	Mechanical	12-20	Constant tension
Bent Over Rear Delt Fly	Metabolic	15-20	Don't use momentum
Reverse Pec Deck	Mechanical	12-20	Squeeze at contraction

Efficiency Strategy: Every pull day AND push day. High frequency, moderate volume.

Isolation - Front Delts

Exercise	Tension Type	Best Rep Range	Efficiency Tips
Front Raise (DB)	Metabolic	12-15	Usually unnecessary
Front Raise (cable)	Mechanical	12-15	If needed, use cable

Key Insight: Front delts get heavy work from ALL pressing. Rarely need direct isolation.

Shoulder Efficiency Techniques

Technique	How to Apply	Best Exercises
Giant set	3+ exercises back-to-back	Front raise → lateral → rear delt
Drop sets	Reduce weight, continue	Lateral raises (run the rack)
Partials	Top half reps after failure	Lateral raises
21s	7 bottom + 7 top + 7 full	Lateral raises
Superset	Pair opposite movements	Press + face pulls
Mechanical drop	Easier variation	Strict laterals → cheat laterals

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BICEPS EXERCISES CATEGORIZED

Compound (Biceps as Secondary)

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Chin-ups (weighted)	High	4-8	Great bicep builder
Underhand Rows	High	6-10	Row + curl stimulus
Underhand Pulldown	Moderate	8-12	Bicep emphasis pulling

Mechanical Tension Focus (Heavy Curls)

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Barbell Curl	High	6-10	Foundational strength
EZ Bar Curl	High	6-10	Easier on wrists
Cheat Curl	Very High	4-8	Controlled eccentric
Preacher Curl (EZ)	Moderate	8-10	No cheating possible
Hammer Curl (heavy)	High	6-10	Brachialis + forearms

Efficiency Strategy: First bicep exercise. Heavier weight, lower reps, full rest.

Stretch-Focused (Muscle Damage)

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Incline Dumbbell Curl	Moderate	8-12	Maximum stretch on long head
Behind Back Cable Curl	Low	10-15	Stretched position
Bayesian Curl	Low	10-15	Arm behind body

Key Insight: These emphasize the stretched position—potent for growth but more recovery needed.

Metabolic Stress Focus (Pump Chasers)

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Cable Curl	Low	12-20	Constant tension
High Cable Curl	Low	12-20	Peaked contraction
Concentration Curl	Low	12-15	Squeeze at top
Machine Curl	Low	12-20	Safe to failure
Spider Curl	Low	12-15	Peak contraction focus
21s	Low	21 total	Ultimate pump

Efficiency Strategy: End of workout. Chase the pump, short rest.

Bicep Efficiency Techniques

Technique	How to Apply	Best Exercises
Drop sets	Run the rack	Dumbbell curls
21s	7 bottom + 7 top + 7 full	EZ bar or cable
Superset w/ triceps	Alternating	Curl + pushdown (arm day)
Rest-pause	10-15 sec rest, continue	Cable curls
Slow negatives	4-5 sec eccentric	Barbell curl
Peak contraction	Squeeze 2-3 sec at top	Concentration, spider curl

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TRICEPS EXERCISES CATEGORIZED

Compound - Mechanical Tension Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Close Grip Bench Press	Very High	5-8	Hands shoulder width
Weighted Dips	Very High	6-10	Stay upright for triceps
JM Press	High	6-10	Hybrid movement
Floor Press (close grip)	High	6-10	Lockout focus

Efficiency Strategy: Heavy, early in push workout. Full recovery between sets.

Long Head Focus (Overhead = Stretch)

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Overhead DB Extension	Moderate	8-12	Deep stretch at bottom
Overhead Cable Extension	Moderate	10-15	Constant tension
Skull Crushers	Moderate	8-12	Lower to forehead or behind
French Press	Moderate	8-12	Behind head for stretch
Incline Overhead Extension	Moderate	10-12	Even more stretch

Key Insight: Long head crosses shoulder—needs overhead/stretched position.

Lateral Head Focus (Pushdowns)

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Pushdown (V-bar)	Moderate	8-12	Elbows pinned
Pushdown (straight bar)	Moderate	8-12	Heavier loading
Pushdown (rope)	Moderate	10-15	Spread at bottom
Kickbacks	Low	12-15	Full extension

Metabolic Stress Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Rope Pushdown	Low	15-20	Spread and squeeze
Single Arm Pushdown	Low	12-20	Mind-muscle connection
Bench Dips	Low	15-25	Burnout finisher
Diamond Push-ups	Low	15-25	Bodyweight finisher

Tricep Efficiency Techniques

Technique	How to Apply	Best Exercises
Drop sets	Reduce weight, continue	Cable pushdowns
Superset w/ biceps	Alternating	Pushdown + curl
Mechanical drop set	Easier grip/position	Overhead ext → pushdown → dips
Rest-pause	10-15 sec rest, continue	Any cable work
Partial reps	Lockout partials after failure	Close grip bench, pushdowns

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QUADRICEPS EXERCISES CATEGORIZED

Compound - Mechanical Tension Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Barbell Back Squat	Very High	4-8	King of legs
Front Squat	High	5-8	More quad, less back
Hack Squat (machine)	High	6-10	Heavy without back stress
Leg Press	Very High	6-12	Can go very heavy
Safety Bar Squat	High	5-8	Easier on shoulders

Efficiency Strategy: First exercise. Heavy, long rest (3+ min for squats).

Compound - Hypertrophy Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Bulgarian Split Squat	Moderate	8-12	Single leg king
Walking Lunges	Moderate	10-15 each	Metabolic stress too
Goblet Squat	Moderate	10-15	Beginner friendly
Belt Squat	Moderate	8-12	No spinal loading
Step-ups	Moderate	10-12 each	Drive through heel

Efficiency Strategy: After heavy compounds. Moderate rest (90 sec).

Isolation - Metabolic Stress Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Leg Extension	Low	12-20	Hold contraction
Sissy Squat	Low	12-20	Rectus femoris focus
Wall Sit	Isometric	30-60 sec	Finisher
Single Leg Extension	Low	12-15 each	Fix imbalances

Efficiency Strategy: End of leg workout. Pump and burn.

Quad Efficiency Techniques

Technique	How to Apply	Best Exercises
Pre-exhaust	Extensions before squats	Leg ext → squat
Drop sets	Reduce weight	Leg press, leg extension
Pause reps	2-3 sec in hole	Squats (brutal)
1.5 reps	Full rep + half rep	Hack squat, leg press
Mechanical drop	Harder to easier	Front squat → back squat → leg press
Rest-pause	Quick rest, continue	Leg extension
Slow eccentrics	4-5 sec lowering	Any squat variation

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HAMSTRINGS EXERCISES CATEGORIZED

Compound - Mechanical Tension Focus (Hip Hinge)

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Romanian Deadlift	Very High	6-10	Feel hamstring stretch
Stiff Leg Deadlift	High	6-10	Knees nearly locked
Good Mornings	Moderate	8-10	Be conservative with load
Glute-Ham Raise	Moderate	6-10	Bodyweight is enough

Key Insight: Hip hinge = upper hamstrings where they tie into glutes.

Compound - Hypertrophy Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Single Leg RDL	Moderate	8-12 each	Balance challenge
Cable Pull-Through	Moderate	10-15	Hip hinge pattern
Nordic Curl	Bodyweight	3-8	Very difficult
Reverse Hyper	Moderate	10-15	Lower back friendly

Isolation - Leg Curls (Knee Flexion)

Exercise	Tension Type	Best Rep Range	Efficiency Tips
Lying Leg Curl	Both	8-15	Most common
Seated Leg Curl	More stretch	10-15	Greater stretch at start
Standing Leg Curl	Metabolic	12-15 each	Single leg focus

Key Insight: Leg curls = lower hamstrings near knee. BOTH hip hinge AND leg curl needed for complete development.

Hamstring Efficiency Techniques

Technique	How to Apply	Best Exercises
Superset	Hip hinge + knee flexion	RDL + leg curl
Drop sets	Reduce weight	Lying leg curl
Slow eccentrics	4-5 sec lowering	Nordic curls, RDL
Pause at stretch	Hold stretched position	Seated leg curl
Rest-pause	Short rest, continue	Any leg curl

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GLUTES EXERCISES CATEGORIZED

Compound - Mechanical Tension Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Barbell Hip Thrust	Very High	6-10	Squeeze hard at top
Sumo Deadlift	Very High	4-8	Wide stance, toes out
Bulgarian Split Squat	High	6-10 each	Forward lean for glutes
Romanian Deadlift	High	6-10	Glute/ham tie-in
Barbell Glute Bridge	High	8-12	From floor

Compound - Hypertrophy Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Cable Pull-Through	Moderate	10-15	Constant tension
Step-ups (high box)	Moderate	10-12 each	Drive through heel
Walking Lunges (long stride)	Moderate	10-15 each	Longer stride = more glute
Kettlebell Swing	Moderate	15-25	Hip snap
Single Leg Hip Thrust	Low	10-15 each	Unilateral

Isolation - Metabolic Stress Focus

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Cable Kickback	Low	15-20	Squeeze at top
Hip Abduction Machine	Low	15-25	Glute med/min
Banded Lateral Walk	Very Low	20-30 steps	Activation/pump
Frog Pumps	Very Low	20-30	Burnout
Clamshells	Very Low	20-30	Activation

Glute Efficiency Techniques

Technique	How to Apply	Best Exercises
Activation first	Light glute work before compounds	Clamshells, banded walks
Pause at top	2-3 sec squeeze	Hip thrust (crucial)
Drop sets	Reduce weight	Hip abduction machine
Superset	Pair movements	Hip thrust + kickback
High reps	15-25 range	Most glute isolation
Band above knees	Add to squats/thrusts	Creates abduction demand

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CALVES EXERCISES CATEGORIZED

Gastrocnemius Focus (Straight Leg)

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Standing Calf Raise (machine)	High	10-15	Full stretch at bottom
Donkey Calf Raise	High	10-15	Great stretch
Leg Press Calf Raise	Very High	10-15	Heavy loading
Single Leg Standing Calf	Moderate	12-15 each	Fix imbalances

Soleus Focus (Bent Knee)

Exercise	Load Potential	Best Rep Range	Efficiency Tips
Seated Calf Raise	Moderate	15-20	Slow and controlled

Key Insight: Soleus is slow-twitch dominant—responds to higher reps and time under tension.

Calf Efficiency Techniques

Technique	How to Apply	Best Exercises
Full ROM	Complete stretch and contraction	All calf exercises
Pause at stretch	2-3 sec at bottom	Standing calf raise
Pause at top	1-2 sec squeeze	All
Drop sets	Multiple drops	Machine calf raise
High frequency	4-6x per week	Any
High volume	15-20 total sets/week	Stubborn calves need more
Slow eccentrics	3-4 sec lowering	All

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CORE EXERCISES CATEGORIZED

Anti-Extension (Plank Pattern)

Exercise	Difficulty	Best Duration/Reps	Notes
Plank	Beginner	30-60 sec	Foundation
RKC Plank	Intermediate	15-30 sec	Contract everything
Ab Wheel Rollout	Advanced	8-15 reps	Best anti-extension
Body Saw	Advanced	10-15 reps	Dynamic plank
Hollow Body Hold	Intermediate	20-40 sec	Gymnastics staple

Anti-Rotation (Pallof Pattern)

Exercise	Difficulty	Best Reps	Notes
Pallof Press	Beginner	10-15 each side	Resist rotation
Pallof Press w/ rotation	Intermediate	10-12 each	Add controlled rotation
Single Arm Farmer's Walk	Intermediate	30-40 steps each	Anti-lateral flexion too
Bird Dog	Beginner	10-15 each	Anti-rotation + extension

Spinal Flexion (Crunch Pattern) - Rectus Abdominis

Exercise	Difficulty	Best Reps	Notes
Crunch	Beginner	15-25	Ribs to pelvis
Cable Crunch	Intermediate	12-20	Add load
Reverse Crunch	Beginner	15-20	Pelvis to ribs
Hanging Knee Raise	Intermediate	10-15	Lower ab emphasis
Hanging Leg Raise	Advanced	8-15	Full rectus
V-ups	Intermediate	10-15	Both ends move
Toes to Bar	Advanced	6-12	Full range

Rotation (Obliques)

Exercise	Difficulty	Best Reps	Notes
Russian Twist	Beginner	15-25 each	Don't use heavy weight
Bicycle Crunch	Beginner	15-20 each	Rotation + flexion
Cable Woodchop	Intermediate	12-15 each	High to low or low to high
Landmine Rotation	Intermediate	10-12 each	Standing rotation

Core Efficiency Techniques

Technique	How to Apply	Best Exercises
Superset	Pair patterns	Crunch + Pallof + plank
Circuit	Multiple exercises	3-4 exercises, minimal rest
Breathing	Exhale on contraction	All ab exercises
Slow tempo	2-3 sec each phase	Planks, crunches
Add load progressively	Don't just add reps forever	Cable crunch, hanging raises

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COMPLETE EFFICIENCY SYSTEM

Workout Structure for Maximum Efficiency

OPTIMAL ORDER:
1. Compound - Mechanical Tension (heavy)     → 3-5 sets, 4-8 reps, 2-3 min rest
2. Compound - Hypertrophy (moderate)         → 3-4 sets, 8-12 reps, 90 sec rest
3. Isolation - Mechanical (cables/machines)  → 3 sets, 10-15 reps, 60-90 sec rest
4. Isolation - Metabolic Stress (pump)       → 2-3 sets, 15-20+ reps, 45-60 sec rest

Intensity Techniques by Category

Technique	Best For	When to Use	Example
Heavy singles/doubles	Mechanical tension	Peaking, testing	Squat, bench, deadlift
Pause reps	Mechanical tension	Strength building	Any compound
Slow eccentrics (4-5 sec)	Muscle damage	Hypertrophy phase	Any exercise
Drop sets	Metabolic stress	End of workout	Isolation exercises
Supersets (antagonist)	Time efficiency	Any phase	Curl + pushdown
Supersets (same muscle)	Metabolic stress	Hypertrophy phase	Press + fly
Giant sets	Metabolic stress	Shock phases	3-4 exercises, no rest
Rest-pause	Both	Intensity boost	Isolation work
Partials	Metabolic stress	After failure	Lateral raises, curls
21s	Metabolic stress	Pump finisher	Curls, lateral raises
Mechanical drop sets	Both	Extended sets	Harder → easier variation
Pre-exhaust	Mind-muscle connection	Lagging muscles	Isolation → compound
Post-exhaust	Metabolic stress	Finishing muscle	Compound → isolation

Time Under Tension (TUT) Guidelines

Goal	Tempo	TUT/Set	Example
Strength	1-0-1-0	15-25 sec	Explosive up, fast down
Hypertrophy	2-0-2-0	30-45 sec	Controlled both ways
Metabolic stress	2-1-3-1	45-70 sec	Slow eccentric, pauses

Tempo notation: Eccentric-Pause-Concentric-Pause (in seconds)

Rep Range Recommendations by Category

Category	Primary Rep Range	Secondary Rep Range
Compound - Heavy	4-6	6-8
Compound - Moderate	8-10	10-12
Isolation - Mechanical	10-12	12-15
Isolation - Metabolic	15-20	20-25

Weekly Volume Distribution

Muscle	Mechanical Tension Sets	Metabolic Stress Sets	Total
Chest	8-10	4-6	12-16
Back	10-12	4-6	14-18
Shoulders	6-8	6-8	12-16
Biceps	4-6	4-6	8-12
Triceps	4-6	4-6	8-12
Quads	8-10	4-6	12-16
Hamstrings	6-8	4-6	10-14
Glutes	4-6	4-6	8-12
Calves	4-6	6-8	10-14

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QUICK REFERENCE: EXERCISE SELECTION BY GOAL

If Your Goal is STRENGTH

Prioritize: Compound - Mechanical Tension exercises Rep range: 3-6 Rest: 3-5 minutes Key exercises:

• Squat, Bench, Deadlift, OHP, Barbell Row
• Weighted Pull-ups, Weighted Dips
• Close Grip Bench, Front Squat

If Your Goal is HYPERTROPHY (Size)

Balance: 60% Mechanical Tension / 40% Metabolic Stress Rep range: 6-12 primary, 12-20 secondary Rest: 90 sec - 2 min Key exercises:

• All compound variations
• Machine and cable work
• Full exercise variety

If Your Goal is FAT LOSS / CONDITIONING

Prioritize: Compound exercises with shorter rest Rep range: 10-15 Rest: 60-90 seconds Techniques: Supersets, circuits, giant sets Key exercises:

• All compound movements
• Complex movements (thrusters, etc.)
• High-rep metabolic work

If Your Goal is RECOMPOSITION

Balance: 70% Mechanical Tension / 30% Metabolic Stress Rep range: 6-10 primary, 12-15 secondary Rest: 2 min for compounds, 60-90 sec for isolation Strategy:

• Heavy compounds first (strength preservation in deficit)
• Moderate volume (recovery is limited in deficit)
• Strategic use of metabolic stress (end of workout)

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Document created: December 2024 Part of the Wellness Guide Series Reference for exercise categorization and training efficiency