A new scientific study answered a few questions regarding the best way to train quads for maximum muscle growth. Check it out.
Training your quadriceps effectively is crucial for building strong, muscular legs. Recent research has provided new insights into the most efficient exercises for maximising quadriceps hypertrophy. This article delves into the findings of a groundbreaking study comparing different leg extension variations and highlights key exercises to enhance your quad training routine. The information here was based on a video shared by House of Hypertrophy.
The quest for optimal quadriceps hypertrophy is a common goal among fitness enthusiasts and bodybuilders. Traditional exercises like squats and leg presses are often touted as the best methods for growing quads. However, new research indicates that these exercises may not fully develop all four heads of the quadriceps. Leg extensions, often underrated, have been shown to target the quads effectively, especially areas that squats and leg presses might miss.
A recent study involving 22 untrained men explored the effects of two leg extension variations on quadriceps growth. Participants performed leg extensions with their hips flexed at 90 degrees and at 40 degrees, moving the knee joint from 110 to 0 degrees. The study aimed to determine which variation maximised muscle growth, particularly in the rectus femoris and vastus lateralis.
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Study Reveals Best Way to Train Quads for Maximum Muscle Growth
The quadriceps consist of four heads: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. While squats and leg presses are effective, they primarily target the vastus muscles and may not sufficiently engage the rectus femoris, a two-joint muscle crossing both the hip and knee joints.
The Study Findings
The study, involving 22 untrained men, set out to determine which variation of leg extension exercise most effectively promotes quadriceps hypertrophy. Each participant performed two different leg extension variations. With one leg, subjects trained the traditional leg extension, where the hips were flexed at 90 degrees, moving the knee joint from 110 degrees to 0 degrees. With the other leg, they trained a leg extension with a hip flexion of 40 degrees, which required them to lean back, while also moving the knee joint from 110 degrees to 0 degrees.
The key distinction between these two variations was the degree of hip flexion: 90 degrees in the traditional setup and 40 degrees in the leaning back variation. Both variations were performed under the same conditions: participants trained to reach 20 reps on the first set, and the load was increased to keep them in the 15-20 rep range for subsequent sets.
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Quadriceps Muscle Heads
The quadriceps consist of four heads: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. This study focused on measuring the growth of the rectus femoris and vastus lateralis, specifically in both their upper and lower regions.
Rectus Femoris Growth
The results indicated a significant difference in rectus femoris growth between the two leg extension variations. The rectus femoris showed 1.4 to 2.7 times greater growth in both the upper and lower regions when the leg extension was performed with a 40-degree hip flexion compared to the 90-degree variation. This remarkable increase is attributed to the rectus femoris being a two-joint muscle that crosses both the hip and knee joints. In the 40-degree hip flexion variation, the rectus femoris is positioned in a more stretched state, which is crucial for muscle hypertrophy. Training muscles at longer lengths has been shown to stimulate greater muscle growth, as supported by previous literature.
Vastus Lateralis Growth
In contrast, the vastus lateralis, a one-joint muscle that only crosses the knee joint, showed similar growth between both leg extension variations. This consistency is due to the fact that both exercises moved the knee joint through the same range of motion, ensuring that the vastus lateralis was engaged similarly in both setups. As the vastus lateralis is not influenced by hip flexion, the primary factor for its growth was the knee movement, which remained constant across both variations.
Study Design Advantages
An important aspect of the study’s design was that each subject trained with both leg extension variations, allowing direct comparison within the same individual. This method controlled for potential confounding factors such as genetics, nutrition, and lifestyle, which could otherwise affect the results. By having the same subjects perform both exercises, the study ensured that differences in muscle growth were solely due to the variation in hip flexion and not external variables.
Implications for Trained Individuals
While the study focused on untrained men, additional research from Japan involving bodybuilders performing leg extensions with 0, 40, and 80 degrees of hip flexion suggested that trained individuals could also benefit from leaning back leg extensions. The 0 and 40-degree variations produced higher muscle activation than the 80-degree variation, indicating that trained individuals might experience similar hypertrophy benefits.
Alternatives to Leaning Back Leg Extensions
For those unable to perform leaning back leg extensions, the reverse Nordic curl and squat are excellent alternatives. These exercises involve minimal hip flexion and allow for greater knee flexion, potentially lengthening the rectus femoris and training the other quad heads at longer muscle lengths.
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Combining Exercises for Optimal Quad Growth
To achieve the best possible quadriceps hypertrophy, it’s essential to incorporate a variety of exercises that target all four heads of the quadriceps through different movement patterns and muscle lengths. The study findings suggest that while traditional exercises like squats and leg presses are effective for growing the vastus muscles, they may not fully engage the rectus femoris. Therefore, a combination of isolated knee extension exercises and compound movements that involve both knee and hip extension is recommended.
Traditional Exercises: Squats and Leg Presses
Squats and leg presses are foundational exercises in any lower body training regimen. They primarily target the vastus lateralis, vastus medialis, and vastus intermedius muscles, which are single-joint muscles responsible for knee extension. These exercises involve simultaneous hip and knee extension, which limits the involvement of the rectus femoris, a two-joint muscle that also contributes to hip flexion.
Research has shown that during the bottom position of squats and leg presses, the rectus femoris is not optimally engaged because it acts as a hip flexor, opposing the hip extension movement. This means that while these exercises are excellent for overall leg development, they do not maximally stimulate the rectus femoris.
Leg Extensions: Targeting the Rectus Femoris
The study highlights the effectiveness of leg extensions, particularly with a 40-degree hip flexion, in promoting rectus femoris growth. This variation places the rectus femoris in a more stretched position, enhancing muscle activation and growth. By incorporating leg extensions into your routine, you can ensure that all heads of the quadriceps are adequately targeted.
Alternatives to Leg Extensions
For those who cannot perform leaning back leg extensions, the reverse Nordic curl and squat are excellent alternatives. These exercises involve minimal hip flexion, similar to the 0-degree hip flexion leg extension, and allow for a greater degree of knee flexion. This means they can effectively lengthen the rectus femoris and potentially train the other quad heads at even longer muscle lengths than traditional leg extensions.
Benefits of Combined Approach
A combined approach, integrating both isolated and compound movements, provides several benefits:
- Comprehensive Muscle Activation: Isolated knee extension exercises like leg extensions specifically target the rectus femoris, while compound movements like squats and leg presses engage the vastus muscles. This ensures that all quadriceps heads are stimulated for balanced growth.
- Enhanced Muscle Lengthening: Exercises that place the rectus femoris in a stretched position, such as the 40-degree hip flexion leg extension or the reverse Nordic curl, can enhance hypertrophy. Combining these with traditional exercises maximises muscle lengthening benefits.
- Functional Strength and Stability: Compound movements improve overall leg strength and functional stability, which are crucial for athletic performance and daily activities. Isolated movements complement this by ensuring that specific muscles are not neglected.
- Variety and Progression: Incorporating different exercises prevents training plateaus and keeps workouts varied and engaging. This variety can help maintain motivation and ensure continuous progress.
Practical Implementation
To implement this combined approach, consider structuring your leg workouts to include both isolated and compound exercises. A sample routine might include:
- Squats: 3 sets of 8-12 reps
- Leg Presses: 3 sets of 10-15 reps
- Leg Extensions (40-degree hip flexion): 3 sets of 15-20 reps
- Reverse Nordic Curls: 3 sets of 8-10 reps
This routine ensures that you are targeting all quadriceps heads effectively. Adjust the sets and reps based on your individual goals and training experience.
Incorporating a variety of exercises targeting different muscle lengths and joint angles can lead to comprehensive quadriceps development. While traditional squats and leg presses remain foundational, adding leg extensions with a 40-degree hip flexion or reverse Nordic curls can optimise rectus femoris hypertrophy. For a well-rounded quad workout, consider blending these exercises to target all four heads of the quadriceps effectively.
With this approach to quad training, you will not only improve muscle growth but also enhance overall leg strength and functionality, helping you achieve your fitness goals more efficiently.
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Note: scientific studies taken into consideration for this article were:
Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises
The role of exercise selection in regional Muscle Hypertrophy: A randomized controlled trial
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.