Training and keeping in shape for decades having competed in Natural Body Building competitions and still improving at 54 years old. I can help you with the most important aspects of training and self-development. The psychology of food and self-defeatism to over-coming the body’s incredible ability to adapt to change.
Along with my gym-buddy, my youngest some Jack who has trained daily with me since he was 16 (now 28), we will cover exercises and their variations that will help prevent you plateau.
I think theres definitely a "most efficient" way to do an excercise to build each muscle. Changing the grip or position from that is probably less efficient, but more realistic to how we would typically use our muscles in real out of the gym situations
Not in every respect, you did not digest. For example, if you are bench pressing, having elbows parallel to the bar or 45 degrees between bar and body will mean different parts of the working muscle groups are worked
Should you not be asking how many injuries I have had over the years? Look, your arms (as an example) do not only move up and down directly in front of you, nor just to the side of you. Your body is designed to move in an almost infinite combination of ways. The irony is, if you train any muscle group in only one way, your chances of injury when you deviate from that, drastically increase.
