Why do some workouts leave you sore for days, while others don’t? In this episode, we dive into new research comparing single-joint vs. multi-joint exercises and their impact on recovery, muscle swelling, and performance. You’ll learn:

• Which exercises cause more functional fatigue

• How muscle damage varies between the rectus femoris and vastus lateralis

• Why you might feel recovered before your muscles actually are

• How to use this science to tailor training for strength, power, or hypertrophy

Whether you’re a coach, clinician, or gym rat, this episode helps you optimise performance and recovery by choosing the right exercises for the right goals