0:27 Diet and training updates

5:57 The best exercise

10:19 Variation factors

15:35 Context

19:04 Training changes with experience

25:55 What makes an exercise better

33:16 Program design

35:10 Stimulus To Fatigue Ratio

44:42 Fatigue factors

51:10 Fat loss vs muscle gain exercises

53:04 How to choose the exercise

59:39 Nick and Mike’s fav exercises