Scientific Principles of Hypertrophy Training (Renaissance Periodization Book 1)

and tightness the day of training up to having DOMS that lasts a few days is likely best practice.

Training somewhere between experiencing some fatigue

If training is so damaging that recovery consumes nearly all resources, no actual adaptation (muscle growth) can occur!

Recovery and adaptation compete with each other to some extent because they dip into the same finite pool of resources56,57.

Whether it is the case that damage is causative of hypertrophy or just caused by the same things that cause growth is still unclear46,56.

Controlled but explosive movement is likely more stimulative of faster fibers and slower movements might better stimulate smaller motor units.

For safe execution and the continual stimulation of muscle activity, there is almost never a place for completely relaxing at the top or bottom of a lift, or of letting the weight drop in an eccentric.

the eccentric, the amortization phase (the transition between eccentric and concentric), and the concentric.

A good mind-muscle connection assures the lifter that tension, volume, and metabolite stimulators are being applied to the target muscle.