Bigger Quads: This NEW Study is Epic
Summary
TLDRThe 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.
Outlines
🏋️♂️ Maximizing Quadriceps Hypertrophy with Leg Extensions
This paragraph discusses the effectiveness of leg extensions in maximizing quadriceps hypertrophy compared to other exercises like squats and leg presses. It highlights a study that compared two variations of leg extensions: the traditional one with the hips flexed at 90° and another with the hips flexed at 40°. The study involved 22 untrained men who trained both variations, and it was found that the 40° hip flex leg extension significantly increased the growth of the rectus femoris muscle due to its two-joint nature, which allows for a more stretched position. The vastus lateralis growth was similar between both variations. The paragraph also suggests alternative exercises like the reverse Nordic curl and squat for those unable to perform leaning back leg extensions, and it touches upon the potential benefits and limitations of these alternatives.
📊 Insights on Leg Extensions and Alternatives for Quad Growth
This section delves into the specifics of how leg extensions can be modified to enhance the growth of the quadriceps, particularly the rectus femoris. It references a Japanese study involving nine bodybuilders that suggests both 0° and 40° hip flexion leg extensions can be beneficial for trained individuals, with a slight preference for the 40° variation. The paragraph also explores the possibility of muscle growth being influenced by muscle lengthening and the potential for exercises like the reverse Nordic curl and squat to offer even greater lengthening and growth. It discusses the limitations of electromyographic studies and presents findings from a study comparing leg extensions to Smith machine squats, indicating that while leg extensions are superior for rectus femoris growth, squats may be more effective for vastus lateralis. The paragraph concludes by emphasizing the importance of combining isolated knee extensions with combined knee and hip extension exercises for optimal quad development.
🔗 Conclusion and Resource Recommendation for Muscle Building
The final paragraph summarizes the key points discussed in the video and provides a resource recommendation. It emphasizes the importance of both isolated and combined knee and hip extension exercises for maximizing quad growth. The paragraph also introduces the alpha progression app, a tool designed to help users generate evidence-based muscle-building programs tailored to their individual needs. The app offers a vast exercise database, personalized workout plans, and performance analysis to assist users in their muscle-building journey. The video concludes by encouraging viewers to explore the alpha progression app and other resources for further information on muscle hypertrophy.
Mindmap
Keywords
💡Hypertrophy
💡Quadriceps
💡Leg Extensions
💡Hip Flexion
💡Two-Joint Muscle
💡Rectus Femoris
💡Vastus Lateralis
💡Rep Range
💡Untrained Subjects
💡Alternative Exercises
💡Combined Knee and Hip Extension Exercises
Highlights
A new study compares two variations of leg extensions for maximizing quadriceps hypertrophy.
Leg extensions are effective for growing all four heads of the quads, especially the region minimally affected by squats and leg presses.
The study recruited 22 untrained men to compare the typical leg extension with hips flexed at 90° and a variation with hips flexed to 40°.
The 40° Hip Flex leg extension showed 1.4 to 2.7 times greater growth in the rectus femoris.
Rectus femoris, a two-joint muscle, benefits from the leg extension leaning back due to its involvement in hip flexion.
Training muscles at a longer length, as achieved with the 40° variation, seems to promote more muscle growth.
The other three quad heads, being one-joint muscles, are expected to grow similarly between both leg extension variations.
A Japanese study suggests that both 0° and 40° hip flexion leg extensions may benefit trained individuals.
The study indicates no significant difference in muscle activation between 0° and 40° hip flexion, favoring the 40° variation.
Alternative exercises like reverse Nordic curl and squat could be effective for those unable to perform leaning back leg extensions.
These alternatives allow for greater knee flexion, potentially benefiting the growth of the rectus femoris and other quad heads.
There may be a threshold to muscle lengthening's benefit for growth, which needs further research.
Normal leg extensions are still valuable for muscle building, even if not the most efficient.
Combined knee and hip extension exercises are suggested to develop the vastus muscles well, despite minimal rectus femoris growth.
Electromyographic analyses indicate higher activity of vastus muscles during squats, lunges, or leg presses compared to leg extensions.
A study found that leg presses grew the vastus lateralis better than leg extensions.
For overall quad growth, incorporating both isolated knee extension and combined knee and hip extension exercises is recommended.
The Alpha Progression app is highlighted as a tool for generating evidence-based, personalized muscle-building programs.
Transcripts
welcome to the house of hypertrophy what
are the most effective and efficient
exercises to maximize quadriceps
hypertrophy the findings of a brand new
study have some potentially important
details it has compared two different
leg extension variations some of you may
be thinking why leg extensions aren't
squats and leg press variations the best
way to grow the quads as we'll see later
these exercises absolutely can grow the
quads well but they aren't enough
because they fail to meaningfully grow a
certain head of the Quad leg extensions
on the other hand have been documented
to grow all four heads of the quads well
especially the region that squats and
leg presses minimally grow we'll also
mention some underappreciated
alternative two leg extensions if you
can't train
[Music]
them 22 untrained men were recruited
with one leg subjects trained the
typical leg extension the hips were
flexed at 90° and they moved the knee
joint from one 110 to 0° with the other
leg they train the leg extension with a
Hip Flex to 40° with a knee joint also
moving from 110 to 0° so the only
difference was this variation has us
leaning back the subjects trained both
exercises with these variables whenever
subjects reach 20 reps on the first set
load was increased to keep them in the
15 to 20 rep range the fact each subject
trained with both exercises was great
since this means the same subjects were
in both conditions therefore differences
in genetics nutrition and outside
lifestyle factors likely won't confound
the study the quadriceps consist of four
heads and the researchers measured both
rectus femoris and vastus lateralis
growth each at an upper and lower region
the result rectus fous growth at both
regions was 1.4 to 2.7 times greater
with a 40° Hip Flex leg extension how on
Earth is this possible the rectus
femoris is what we call two-joint muscle
it crosses both the hip and knee joints
so besides contributing to knee
extension it also contributes to hip
flexion consequently with a leg
extension leaning back allows us to
lengthen the rectus femoris more that is
it's in a relatively more stretched
position this is important as mentioned
previously at the house of hypertrophy
training muscles at longer length seems
to build more muscle and this new study
adds to this body of literature with a
rectus growing better with a leg
extension variation that positions it at
a longer
length the other three quad heads are
one joint since they just cross the knee
so all contribute to just knee extension
so provided we're moving the knee joint
through the same range of motion which
was done in this study we'd expect these
muscles to grow similarly between both
variations as they're moving through the
same muscle lengths indeed vastest
lateralis growth at both regions was
fairly similar between the two leg
extension variations
there are at least three questions you
might have the subjects were previously
untrained what about trained people what
about laying down to 0 de of hip flexion
and what about alternatives to leaning
back leg extensions a paper from Japan
published last year potentially answers
the first two questions nine
bodybuilders were recruited they
performed the leg extension with 0 40
and 80° of hip flexion during each
muscle activation was indirectly
measured with MRI both the zero and 40°
hip flexion leg extensions produced
higher upper and middle rectosis
activity than the 80° variation lower
rectos morus activity did not
statistically differ between them but we
still see the values tended to be higher
with a z and 40 degree variations
therefore this study suggests trained
individuals might also benefit from
leaning back leg extensions but there
doesn't seem to be a greater benefit for
0° compared to 40° of hip flexion if
anything the raw numbers favor the 40°
variation however I will note that
although this muscle activation
measurement has been associated with
actual muscle growth in previous
analyses the context of these papers are
important none of these papers verified
that this muscle activation measurement
successfully predicted muscle growth
when comparing exercises at different
muscle lengths and I think it's possible
this measurement fails to fully account
for Passive forces that occur when a
muscle is at longer lengths I say this
to say it's possible these results
underestimate the muscle growth
potential of 0 degree hip flexion leg
extensions thus hopefully we get
research comparing the 0 to 40°
variations for now we can at least say
it's likely both zero and 40° hip
flexion leg extensions are better than a
traditional variation for overall rectus
sorous development but what if you can't
perform leaning back leg extensions the
reverse Nordic curl and squat are
both potentially great Alternatives both
are performed with virtually no hip
flexion just like the0 degree hip
flexion leg extension but unlike the Z
degree hip flexion leg extension both of
the exercises allow us to bend our knees
to an even greater degree of flexion so
in addition to lengthening the rectus
furus even more all other three quad
heads are going to be trained at even
longer muscle lengths than what we
achieve with leg extensions does this
mean these two exercises can grow these
three quad head even more than any leg
extension variation maybe but it is also
possible that there's a threshold to the
amount of muscle lengthening that's
beneficial for growth such that these
two exercises don't build the three quad
heads more than any leg extension
variation there are also some other
subtle differences between these
exercises hopefully future research
Compares them to tease out any potential
differences in growth for now at least I
believe we can hypothesize both of these
are going to be excellent alternatives
for growing the quads particularly the
rectus femoris depending on your current
level these two exercises may be too
hard or easy to perform but I've
mentioned some training and progression
tips in the pinned comment if you're
interested this discussion so far has
been centered around maximizing muscle
hypertrophy but I will say if you just
rather train with normal leg extensions
that is perfectly fine at the end of the
day although it may not be the biggest
bang for your buck it still will build
mus
[Music]
musle the exercises mentioned so far
largely involved to isolated knee
extension but the quads are commonly
trained with combined knee and hip
extension exercises we have multiple
studies suggesting all of these
exercises likely minimally grow the
rectus phorus but develop the other
vastest muscles well the lack of rectos
moros growth from these exercises can
likely be explained by the simple fact
that rectos morus is a joint muscle
during the bottom position of any
combined knee and hip extension exercise
we need to produce both knee extension
and hip extension but since the rectus
sorus is involved in hip flexion the
opposite of hip extension a strong
contraction would fight against us
trying to get up the other vastus
muscles are just involved in the
extension so are free to highly
contribute to the extension in these
exercises so it makes sense these grow
well from these
exercises some of you may be Be
Wondering the leg extension also still
grows the vastest muscles how does this
growth compare to that achieved from
combined knee and hip extension
exercises most of the electromyographic
analyses I found comparing leg
extensions to squats lunges or leg
presses showed that the latter exercises
elicited higher activity of the various
vastus muscles now as mentioned at the
house of hypertree previously
electromyographic Studies have
limitations but as described by
researcher Brad shanfeld there seems to
be an upcoming study finding When
comparing leg extensions to leg presses
leg presses grew the vastest lateralis
better and that the leg extension Target
direct as for moris which is the mid mid
quad muscle MUSC that goes down the
center of the quad and the vast
lateralis one of those three vast
muscles ler on the lateral aspect of the
Quad was targeted to a greater extent
with the leg press some degree of upper
to lower Regional differences could
exist this study compared Smith machine
squat to leg extension training in
trained subjects unsurprisingly the leg
extensions grew the rectus foror as more
especially at the lower region as a note
based on the data we've seen we can
hypothesize if leaning back leg
extensions were performed much better
upper and middle rectus morus growth
would have been seen vastest lateral
growth at the upper and middle portions
tended to be better with the Smith
machine squats while growth at the lower
portion fascinatingly favored the leg
extensions I should note there were a
couple of limitations with this study so
I would like to see another study like
this but in total the available evidence
leans towards the idea that growth of
the vestus muscles at least in certain
regions can be better with combined knee
and hip extension exercises so to
maximize overall quad growth having both
an isolated knee extension and combined
knee and hip extension exercise is
probably a great idea we'll have future
videos at the house of H pery exploring
and comparing different squat leg press
and lunge variations so stay tuned for
that considering the conflicting
information across the web things can
get pretty confusing about how you may
want to train I hope the videos at the
house of I pery go some way to clearing
up this confusion but our highquality
partner the alpha progression app may
also assist you an extremely
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the end of the video here's the summary
points feel free to check out the alpha
progression app or our recent deep dive
into building the triceps
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