The Only 25 Exercises You Ever Need

Popularized by Dorian Yates, this movement minimizes upper back and biceps involvement, directing tension to the lats in a stretched position. Jeff recently acquired a vintage unit and uses it weekly, ranking it 25th only due to availability.

Jeff emphasizes that calves are the only leg muscle you'll always see, yet are notoriously stubborn. The research-based superiority of straight-leg raises makes them the default.

He calls forearms 'the calves of the upper body' because they are visible in a t-shirt and often neglected. Direct wrist training is the only way to make them grow; heavy deadlifts and shrugs won't suffice.

Jeff treats the neck like calves and forearms: a visible, often neglected muscle group. He dispels the sleep apnea myth and encourages direct work. He hasn't been training his own neck consistently, so he skipped the PR attempt, but stands by the advice.

Jeff argues that abs are muscles that respond to overload just like any other, and cable crunches are one of the few exercises where you can add weight incrementally. He hit a 5-rep PR on the max stack, indicating progression.

Jeff appreciates how the pec deck eliminates cheating and stabilizer fatigue, letting you truly fatigue the pecs. He managed 3 more reps than his previous PR, attributing it to doing the set fresher than usual.

Jeff notes that while a standard reverse pec deck works, his side-facing version maximizes the stretch. He emphasizes maintaining identical controlled tempo for PRs to count, highlighting technique consistency.

Jeff ranks dips 17th solely because of shoulder compatibility; the exercise itself is a top-tier mass builder. He advises slow progression and form adjustments to accommodate individual anatomy.

Jeff prefers the machine for comfort, but acknowledges the barbell hip thrust is a validated alternative. He ranks it lower than some might expect primarily due to equipment accessibility and comfort issues.

Jeff has been doing this for a decade and still considers it underrated. He admits a soft spot for it, though he places preacher curls higher overall due to ease of execution and cheating prevention.

Jeff acknowledges the deadlift is controversial for bodybuilding due to its fatigue cost, but insists everyone should learn and get strong at it at least once. He doesn't attempt a PR because he's not currently focused on powerlifting (past PR: 545 lbs).

He placed it 25th solely because of low availability, but personally loves the unique ability to isolate the lats under heavy load. Since it's new to him, he easily hit a PR. He wishes more lifters had access to it.

He argues that pull-ups can't be faked, making them more honest, and that needing only a bar makes them more accessible. However, he acknowledges that pulldowns are still excellent and that personal motivation to progress is what matters most. He now puts both in S tier.

Jeff uses this finding to justify placing leg extensions at #9, arguing that since quads are the biggest muscle, they deserve dedicated isolation work beyond squats. He notes that while reverse Nordics or sissy squats can train them, the leg extension is the most accessible and stable way to isolate the rectus femoris, which doesn't get fully activated in squats.

While heavy deadlifts and shrugs don't stimulate neck growth effectively, direct neck curls and extensions can quickly add size and improve aesthetics. Jeff debunks the sleep apnea myth, referencing the new evidence about tongue fat, to encourage safe neck training. He personally hasn't been training his neck, so he skipped the PR attempt.

He mentions that any press in the 20–45° incline zone works, and that dumbbells or machines can be swapped without sacrificing gains, as long as progressive overload is maintained. His recent adoption of the Smith machine illustrates that he values stability and consistent progression over dogma.