The modification of variables within a training program, rather than just the specific exercises chosen, dictates adaptation outcomes.

“extra exercises do not determine adaptation so you can't simply go I want to get stronger therefore I'm going to choose these exercises that's not how it works what determines adaptation is”

“exercises do not determine adaptation so you can't simply go I want to get stronger therefore I'm going to choose these exercises that's not how it works what determines adaptation is the execution of the exercises”

“So this is a very short list of all the things you can modify the different variables within your workout that can be modified that will change the outcome. Fancy way of saying if you do this differently then you're going to get a different result. Um so modifiable variables. Um the very first one of those is called choice. So this is the exercise choice. you select. So if you choose I want to get stronger, I'm going to do a bench press. Well, if you do the wrong set range, the wrong repetition range, the wrong speed, you won't get strength. You maybe get muscular endurance and very little strength adaptation. So the exercise selection itself is important, but it does not determine the outcome adaptation, right? It is the application of the exercise. What are the sets? What are the reps? What are the uh rest ranges that you're using? That's going to be your primary determinant.”