Science-Based Lifting Is Over (My Bad)
Jeff Nippard
Dec 23, 2024 15:10
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Chapters
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
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Timestamps:
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/
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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
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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).
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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.
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