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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:

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...
https://www.researchgate.net/publicat...
https://journals.lww.com/nsca-jscr/fu...
https://pmc.ncbi.nlm.nih.gov/articles...
https://pubmed.ncbi.nlm.nih.gov/38249...

Technique Tweaks
https://sportrxiv.org/index.php/serve...
https://pubmed.ncbi.nlm.nih.gov/37015...
https://pubmed.ncbi.nlm.nih.gov/23604...
https://pubmed.ncbi.nlm.nih.gov/31230...
https://pmc.ncbi.nlm.nih.gov/articles...
https://pubmed.ncbi.nlm.nih.gov/29533...
https://pubmed.ncbi.nlm.nih.gov/35819...
https://pubmed.ncbi.nlm.nih.gov/33009...
https://pubmed.ncbi.nlm.nih.gov/38156...
https://pubmed.ncbi.nlm.nih.gov/32735...
https://pubmed.ncbi.nlm.nih.gov/36828...
https://journal.iusca.org/index.php/J...
https://pubmed.ncbi.nlm.nih.gov/37729...
https://pubmed.ncbi.nlm.nih.gov/18545...
https://pubmed.ncbi.nlm.nih.gov/19130646
https://pubmed.ncbi.nlm.nih.gov/22615...
https://link.springer.com/article/10....
https://www.researchgate.net/publicat...
https://pubmed.ncbi.nlm.nih.gov/25331...
https://pubmed.ncbi.nlm.nih.gov/31198...
https://pmc.ncbi.nlm.nih.gov/articles...
https://pubmed.ncbi.nlm.nih.gov/34198...
https://pubmed.ncbi.nlm.nih.gov/25601...
https://pmc.ncbi.nlm.nih.gov/articles...

Squatting Deep:
https://pubmed.ncbi.nlm.nih.gov/23604...
https://pubmed.ncbi.nlm.nih.gov/31230...

Lat Pulldown EMG and Biomechanics Research:
https://pubmed.ncbi.nlm.nih.gov/15228...
https://journal.iusca.org/index.php/J...
https://www.proquest.com/openview/074...
https://journals.lww.com/nsca-scj/cit...

EMG as a Predictor of Hypertrophy:
https://pubmed.ncbi.nlm.nih.gov/35006...

Training Volume:
https://sportrxiv.org/index.php/serve...
https://journals.lww.com/nsca-jscr/fu...
https://www.researchgate.net/publicat...
https://pubmed.ncbi.nlm.nih.gov/8897390/
https://pubmed.ncbi.nlm.nih.gov/17313...
https://pmc.ncbi.nlm.nih.gov/articles...
https://pubmed.ncbi.nlm.nih.gov/30153...
https://www.researchgate.net/publicat...
https://pubmed.ncbi.nlm.nih.gov/25546...
https://pubmed.ncbi.nlm.nih.gov/32058...
https://pubmed.ncbi.nlm.nih.gov/23249...
https://www.treinamentoesportivo.com/...
https://pubmed.ncbi.nlm.nih.gov/22518...
https://paulogentil.com/pdf/TREINO%20...
https://www.researchgate.net/publicat...
https://www.researchgate.net/publicat...
https://www.researchgate.net/publicat...
https://www.researchgate.net/publicat...
https://pubmed.ncbi.nlm.nih.gov/21131...
https://pubmed.ncbi.nlm.nih.gov/30160...
https://pubmed.ncbi.nlm.nih.gov/29852...
https://pubmed.ncbi.nlm.nih.gov/37038...

Optimal Bench Angle for Pec Growth:
https://pmc.ncbi.nlm.nih.gov/articles...

Training Intensity:
https://pmc.ncbi.nlm.nih.gov/articles...

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Written by Jeff Nippard
Filmed by Cam Cline   / cameronncline  
Edited by Rickie Ho and Jeff Nippard (  / 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.