If you could only pick one exercise per muscle group to maximize hypertrophy, what would you choose—and which “go-to” movements are actually overrated? In this episode of the J3 University Podcast, John Jewett and co-host Luke Miller continue the series (following last week’s upper-body breakdown) by covering lower body and arm training through a practical lens: biomechanics, repeatability, and long-term sustainability.

They move from spinal erectors through glutes, quads, hamstrings, calves, biceps, and triceps—explaining why certain patterns are easier to progress, which setups hold up best over time, and where popular choices (like rack pulls, walking lunges, seated calf raises, and more) often fall short depending on the individual. The core message stays consistent: there’s no universal “best” exercise—only the best option for your structure, goal, and ability to execute it consistently.

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