Science-Based Lifting "Sucks"

Get my new book The Muscle Ladder: http://jeffnippard.com/themuscleladder The 2025 MacroFactor Transformation Challenge is now closed. You can still download the app for a free trial here: https://macrofactorapp.com ________ Timestamps: 0:00 - The problem with science-based lifting 1:25 - The problem with slow negatives 5:06 - The problem with technique tips and tweaks 6:40 - The problem with perfect technique 9:42 - The problem with optimal exercises 12:50 - The science on training intensity 13:44 - The science on training volume 15:33 - Outro References: Slow Negatives: https://pmc.ncbi.nlm.nih.gov/articles/PMC8670796/ https://www.researchgate.net/publication/348737511 https://journals.lww.com/nsca-jscr/fulltext/2021/03000/effects_of_prolonging_eccentric_phase_duration_in.12.aspx https://pmc.ncbi.nlm.nih.gov/articles/PMC8919893/ https://pubmed.ncbi.nlm.nih.gov/38249086/ Technique Tweaks https://sportrxiv.org/index.php/server/preprint/view/407/853 https://pubmed.ncbi.nlm.nih.gov/37015016/ https://pubmed.ncbi.nlm.nih.gov/23604798/ https://pubmed.ncbi.nlm.nih.gov/31230110/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7449336/ https://pubmed.ncbi.nlm.nih.gov/29533715/ https://pubmed.ncbi.nlm.nih.gov/35819335/ https://pubmed.ncbi.nlm.nih.gov/33009197/ https://pubmed.ncbi.nlm.nih.gov/38156065/ https://pubmed.ncbi.nlm.nih.gov/32735428/ https://pubmed.ncbi.nlm.nih.gov/36828324/ https://journal.iusca.org/index.php/Journal/article/download/190/271/1652 https://pubmed.ncbi.nlm.nih.gov/37729509/ https://pubmed.ncbi.nlm.nih.gov/18545207/ https://pubmed.ncbi.nlm.nih.gov/19130646 https://pubmed.ncbi.nlm.nih.gov/22615008/ https://link.springer.com/article/10.1007/s11332-019-00595-5 https://www.researchgate.net/publication/287975222 https://pubmed.ncbi.nlm.nih.gov/25331484/ https://pubmed.ncbi.nlm.nih.gov/31198105/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4882472/ https://pubmed.ncbi.nlm.nih.gov/34198674/ https://pubmed.ncbi.nlm.nih.gov/25601394/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9022698/ Squatting Deep: https://pubmed.ncbi.nlm.nih.gov/23604798/ https://pubmed.ncbi.nlm.nih.gov/31230110/ Lat Pulldown EMG and Biomechanics Research: https://pubmed.ncbi.nlm.nih.gov/15228624/ https://journal.iusca.org/index.php/Journal/article/view/190 https://www.proquest.com/openview/0740a2c2b362b0fc86d3c829c94ee46f/1?pq-origsite=gscholar&cbl=30912 https://journals.lww.com/nsca-scj/citation/1997/06000/analysis_of_the_lat_pulldown.6.aspx EMG as a Predictor of Hypertrophy: https://pubmed.ncbi.nlm.nih.gov/35006527/ Training Volume: https://sportrxiv.org/index.php/server/preprint/view/460/967 https://journals.lww.com/nsca-jscr/fulltext/2017/11000/effects_of_a_modified_german_volume_training.21.aspx https://www.researchgate.net/publication/343323626 https://pubmed.ncbi.nlm.nih.gov/8897390/ https://pubmed.ncbi.nlm.nih.gov/17313291/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8372753/ https://pubmed.ncbi.nlm.nih.gov/30153194/ https://www.researchgate.net/publication/336855244 https://pubmed.ncbi.nlm.nih.gov/25546444/ https://pubmed.ncbi.nlm.nih.gov/32058362/ https://pubmed.ncbi.nlm.nih.gov/23249767/ https://www.treinamentoesportivo.com/wp-content/uploads/2014/05/24.pdf https://pubmed.ncbi.nlm.nih.gov/22518835/ https://paulogentil.com/pdf/TREINO%20DE%20FORC%CC%A7A/Treinamento%20com%20pesos/O1.pdf https://www.researchgate.net/publication/272831373 https://www.researchgate.net/publication/363635223 https://www.researchgate.net/publication/337827350 https://www.researchgate.net/publication/374471904 https://pubmed.ncbi.nlm.nih.gov/21131862/ https://pubmed.ncbi.nlm.nih.gov/30160627/ https://pubmed.ncbi.nlm.nih.gov/29852092/ https://pubmed.ncbi.nlm.nih.gov/37038845/ Optimal Bench Angle for Pec Growth: https://pmc.ncbi.nlm.nih.gov/articles/PMC7449336/ Training Intensity: https://pmc.ncbi.nlm.nih.gov/articles/PMC9935748/ ________ Written by Jeff Nippard Filmed by Cam Cline https://www.instagram.com/cameronncline/ Edited by Rickie Ho and Jeff Nippard (https://twitter.com/coldgamerick) Graphics by Rickie Ho and Meraki Films Music Arranged by Jeff Nippard Music sourced from Epidemic Sound ------------------------------- About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). ------------------------------- Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.