High-intensity squats and deadlifts can both cause considerable neuromuscular fatigue; however, there is little difference in the amount of fatigue between exercises. - Barnes et al. JSCR. 2017

1 week of acute sleep deprivation (8 hrs/night down to 5 hrs/night) decreased testosterone levels by 15% in men. - Leproult et al. 2015. JAMA

Neoprene sleeves improved 1RM squat strength by about 5 kg relative to nylon sleeves. However, the extra tight-fitting sleeves and appropriately-fitting sleeves saw similar increases. Machek et al. JSCR. 2021

For male lifters, it appears that pec usage ramps up in the bench press before triceps usage with increasing loads. However, the opposite pattern has been observed in females - triceps usage may be prioritized, with pec usage ramping up later. Mausehund and Krosshaug. JSCR. 2023

If you have long femurs or poor ankle mobility and your current squat stance feels weak, awkward, or uncomfortable, it could be worth experimenting with wider stance squats. - Demers et al. IJES. 2018

There were no apparent superior effects of stretching or foam rolling on stiffness reduction compared with other warm up activities. - Warneke et al. JSHS. 2024

Findings suggest that a low-volume, power-type training session results in delayed enhancement of explosive muscle performance, which is greatest at 24 hours after the activity. - Tsoukos et al. JSCR. 2018

Caffeine was most effective at improving performance when ingested in the morning, and 6 mg/kg was generally more effective than 3 mg/kg. Evening caffeine ingestion did not significantly improve performance and was associated with more side effects. - Bougrine et al. MDPI. 2024

Benching to failure with 60% of 1RM loads with spotters visible led to an increase in performance of about 1.5 reps per set across three sets, compared to benching the same weight when spotters weren’t visible. - Sheridan et al. JSCR. 2019

Mental imagery, self-talk, and an external attentional focus are practical strategies lifters can use to improve their performance. It’s also vital to take time to learn how to appropriately perform these and be patient to reap the benefits over time. - Cusimamo et al. SCJ. 2024

Individual movement characteristics persist across different learning stages/approaches, supporting the hypothesis of movement individuality even in novices. This challenges the idea that individuality should only be considered at the highest levels. - Ammar, et al. FBB. 2024

It’s generally defensible to conclude that lifting counts as more than nothing with regards to cardio, but rarely serves as a fully adequate replacement - especially when you start digging into the details of cardiac and metabolic training adaptations. - Hong et al. 2024

Lengthened-state eccentric training (via seated leg curls) induced greater increases in overall hamstrings muscle volumes compared to Nordic hamstring curls, especially in the muscles that cross both the hip and knee joint. - Maeo et al. MSSE. 2024

If lying on the ground and performing a low-load exercise for a 3x10 was enough to meaningfully change the mechanics of the SIJ/pelvis… We’d be in some big trouble.

Lengthened partials consistently cause more growth than shortened partials, but only inconsistently do so compared to full range training, yielding similar results in upper body hypertrophy. - Wolf et al. 2024

The manipulation of resistance training intensity through incomplete/short recovery does not induce different molecular anabolic and metabolic responses compared with a traditional resistance training method. - Moro et al. 2024. JSCR

This integrative review supports the potential of collagen peptide supplementation to mitigate muscle stress from acute strenuous resistance training. However, due to the methodological heterogeneity among the studies, further trials are needed. - Inacio et al. 2024. MDPI

Trying to apply load management strategies in programming with zero regard for someone’s biomechanics/movement preferences is like trying to work on a car without considering what’s actually under the hood - you’ll never get optimal performance and something’s bound to break.

Factors that, more often than not, play a larger role in risk for injury than technique in the weight room: - Training load management - Sleep - Stress management - Nutrition

When faced with hip pain/discomfort in the squat, here are the first alternatives I look towards when a temporary pivot away from low bar is warranted: 1. High Bar Squat (if low bar is the norm) 2. SSB Squat 3. Heels-Elevated Squats 4. Goblet Squats