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** If you're still in your first year of lifting, I recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/

** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]

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** Rise Gym Apparel: https://rise.ca/jeff

** PEScience Supplements: https://www.PEScience.com/discount/jeff

** Instagram: https://instagram.com/jeffnippard

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In this video, I cover the 5 crucial bodybuilding principles that must be followed in order to maximize muscle growth. We’ll touch on training technique for hypertrophy, effort (how important is training to failure?), progressive overload, and exercise selection, while highlighting the most up-to-date research along the way.

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Chapters:

0:00 - Intro
0:17 - Chapter 1 - Tension Is King
0:53 - Chapter 2 - Bodybuilding Technique
4:01 - Chapter 3 - Effort
8:00 - Chapter 4 - Give Your Muscles A Reason To Grow
9:40 - Chapter 5 - High-Tension Exercises

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References:

Mechanical Tension
https://pubmed.ncbi.nlm.nih.gov/30335577/

Eccentric vs Concentric
https://pubmed.ncbi.nlm.nih.gov/28486337/

Tempo
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8310485/

Partial vs Full Range of Motion
https://journal.iusca.org/index.php/Journal/article/view/182

Effort
https://pubmed.ncbi.nlm.nih.gov/35790622/
https://sportrxiv.org/index.php/server/preprint/view/295
https://link.springer.com/article/10.1007/s40279-022-01784-y

Training Volume
https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/

Mind-Muscle Connection
https://www.researchgate.net/publication/323740477

Machines vs Free-Weights
https://journals.lww.com/acsm-msse/Abstract/9900/Free_Weight_and_Machine_Based_Training_Are_Equally.336.aspx
https://pubmed.ncbi.nlm.nih.gov/36998986/
https://pubmed.ncbi.nlm.nih.gov/37582807/

Rest Time
https://pubmed.ncbi.nlm.nih.gov/28641044/

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Filmed by Brandon Wells: https://www.instagram.com/brandonblurts/
Edited by Jeff Nippard

Music by:
Bankrupt Beats: https://www.youtube.com/BankruptBeats
Ryan Little: https://www.youtube.com/shorts/TaW4ypOOfH0
https://www.youtube.com/watch?v=izBb2EUxwjk

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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.