yes you can accomplish a lot if using great form and incorporating negative training....... check out Dorian Yates HIT training ...... he swears that his method helped him prevent injuries through his career ....... I swear by it as well I have smaller joints and longer limbs so over loading them causes all kinds of pain so I go as heavy as I can with near perfect form I can't afford to get any injury or I will lose my job
yeah i think you're right
for example when i do these barbell squats i keep the bar high on my traps and and try and keep my torso as erect as possible and take my ass down below past parallel and i try and push them hard, but not exactly til failure, as i stop them once my form starts to break down ie. leaning over too much and turning the squat into a modified good morning