EXERCISES SELECTION

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For maximal mTOR activation, the best exercises are those where you can maintain tension during the eccentric portion of the lift and
where you can put the target muscle in a stretched position while it is still loaded.

Take a rear deltoid raise (bent over lateral raise), the tension during the eccentric phase is not maximal for long. Past the top 1/4 of the
range of motion, the eccentric muscle tension is minimal, same on DB lateral raises. As a result, these exercises are not great for
maximum mTOR activation.

Because you need to stay focused on muscle tension and use a low tempo, I also prefer to avoid big compound barbell lifts when using
this approach. For example, I prefer to use a hack squat machine over a squat.

Here are some good examples:

QUADS

 Hack squat machine

 Bulgarian split squat
 Horizontal leg press

HAMSTRINGS

 Romanian deadlift in Smith machine, elevating the front of the feet

 Glute ham raise
 Lying leg curl (keeping tension in the bottom position)

CALVES

 Donkey calves raise

 Seated calve raise
 Standing calve raise

PECTORALS

 DB bench press
 Machine chest press
 Pec deck

UPPER BACK

 Chin-ups
 Lat pulldown
 Pullover
 Seated row

DELTOIDS

 Arnold press
 Behind the neck press
 High incline DB press

BICEPS

 Incline DB curl
 Incline hammer curl
 Double pulley curl from behind

TRICEPS

 French press
 Rolling DB triceps extension
 JM press