What Works
Elbows love higher reps, lighter loads, controlled tempo.
Knees respond best to quad strength and mobility.
Shoulders need scap stability more than heavier pressing.
Hips improve fast with glute activation and mobility.
Wrists benefit from grip work and gradual loading
Lower back prefers bracing drills and fatigue management.
Ankles need daily mobility for better squat mechanics.
Tendons adapt slower; volume progression beats intensity jumps.
Warm-ups matter more for joints than muscles.
Joint pain usually signals technique or recovery issues.
