Dumb study with: >Non-resistance-trained young adults As long as novice lifters fuck around consistently with challenging weights they'll milk their beginner

Dumb study with: >Non-resistance-trained young adults As long as novice lifters fuck around consistently with challenging weights they'll milk their beginner gains within a reasonable time frame (months), being slightly suboptimal will make the process slightly longer. "All you need" is just finding a routine that you can stick to consistently / sustainably that leads to your goals. Sure you can do only negatives but just about everything works for beginners, so do something you enjoy. In my experience most people don't like negatives, they're challenging/fatiguing vs normal reps work. Exception being bodyweight exercises like pullup/dips where slowly moving in space (forgot technical term) works very well for building groove.