Bigger Quads: This NEW Study is Epic

Summary

The video from 'House of Hypertrophy' explores the most effective exercises for maximizing quadriceps hypertrophy, focusing on two variations of leg extensions. A study compared a traditional leg extension with one where the hips are flexed to 40°, finding that the latter significantly increased rectus femoris growth. The video discusses the benefits of training muscles at longer lengths and suggests alternative exercises like reverse Nordic curls and squats for those unable to perform leaning back leg extensions. It also touches on the role of combined knee and hip extension exercises in developing vastus muscles, concluding that a mix of isolated and combined exercises is ideal for overall quad growth.

Takeaways

• 🏋️‍♂️ The study compared two variations of leg extensions to maximize quadriceps hypertrophy, emphasizing the importance of engaging all four heads of the quadriceps muscle.
• 🧬 Leg extensions are particularly effective for growing the rectus femoris, a two-joint muscle that crosses both the hip and knee joints, which is often less targeted by other exercises like squats and leg presses.
• 📊 In the study, 22 untrained men participated, and the results showed that a leg extension with a 40° hip flexion resulted in 1.4 to 2.7 times greater growth in the rectus femoris compared to the traditional leg extension with 90° hip flexion.
• 💡 The 40° hip flexion leg extension allows for a more stretched position of the rectus femoris, which is believed to contribute to increased muscle growth due to the longer muscle length.
• 🔄 The other three heads of the quadriceps (vastus lateralis, vastus medialis, and vastus intermedius), being one-joint muscles, showed similar growth between the two leg extension variations as they move through the same range of motion.
• 🤔 A Japanese study with nine bodybuilders suggested that both 0° and 40° hip flexion leg extensions could be beneficial for trained individuals, with a slight preference for the 40° variation.
• 🚫 For those unable to perform leaning back leg extensions, alternative exercises like the reverse Nordic curl and squat may be effective, as they allow for even greater knee flexion and lengthening of the quadriceps.
• 🔄 The growth of the vastus muscles from leg extensions compared to combined knee and hip extension exercises (like squats, lunges, or leg presses) appears to be similar, but with higher activity levels in the vastus muscles during the latter exercises.
• 📉 Electromyographic studies indicate that combined knee and hip extension exercises may elicit higher activity in the vastus muscles, suggesting potentially better growth in certain regions for these exercises.
• 💪 To maximize overall quad growth, incorporating both isolated knee extensions and combined knee and hip extension exercises in a workout routine is recommended.

Q & A

What is the main focus of the study discussed in the video?

The study focuses on comparing two different leg extension variations to determine which is more effective for maximizing quadriceps hypertrophy.

Why are leg extensions considered important for quad development despite other exercises like squats and leg presses?

Leg extensions are important because they have been documented to grow all four heads of the quads, especially the region that squats and leg presses minimally grow.

What were the two leg extension variations compared in the study?

The study compared a typical leg extension with the hips flexed at 90° and a variation with the hips flexed to 40°, with the knee joint moving from 110° to 0° in both cases.

How did the study control for individual differences among the subjects?

The study had each subject train with both leg extension variations, which helps control for differences in genetics, nutrition, and outside lifestyle factors.

What muscle in the quadriceps showed significant growth with the 40° Hip Flex leg extension?

The rectus femoris showed 1.4 to 2.7 times greater growth with the 40° Hip Flex leg extension.

Why does the rectus femoris benefit from the 40° Hip Flex leg extension?

The rectus femoris is a two-joint muscle that crosses both the hip and knee joints. Leaning back in the leg extension allows it to be lengthened more, which can lead to greater muscle growth.

What were the findings regarding the growth of the vastus lateralis in the study?

The growth of the vastus lateralis at both the upper and lower regions was fairly similar between the two leg extension variations.

What does the study suggest for trained individuals regarding leg extensions with different hip flexion angles?

The study suggests that trained individuals might also benefit from leaning back leg extensions, with no significant difference between 0° and 40° of hip flexion for upper and middle rectus femoris activity.

What are the alternative exercises suggested for those who cannot perform leaning back leg extensions?

The reverse Nordic curl and squat are suggested as potential alternatives to leaning back leg extensions for growing the quads.

How do combined knee and hip extension exercises compare to isolated knee extension exercises for quad development?

Combined knee and hip extension exercises are likely to grow the vastus muscles well, but they may not be as effective for growing the rectus femoris as isolated knee extensions.

What is the recommendation for maximizing overall quad growth based on the video?

To maximize overall quad growth, it is recommended to include both an isolated knee extension and a combined knee and hip extension exercise in a workout routine.