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