Bigger Quads: This NEW Study is Epic
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- Опубліковано 9 лип 2024
- Alpha Progression App: alphaprogression.com/HouseofH...
Timestamps:
0:00 Intro
0:47 Part 1: The New Research
6:31 Part 2: Squats, Lunges, and Leg Presses
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References:
New Study: sportrxiv.org/index.php/serve...
Japan Activation paper: pubmed.ncbi.nlm.nih.gov/36795...
EMG papers comparing leg extensions to squats/lunges/leg press: journals.lww.com/nsca-jscr/ab... + pubmed.ncbi.nlm.nih.gov/9565938/ + pubmed.ncbi.nlm.nih.gov/18975... + www.jssm.org/jssm-20-56.xml%3...
Smith machine squats vs leg extension: pubmed.ncbi.nlm.nih.gov/34743... - Спорт
Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy
Read more for timestamps and reverse nordic + sissy squats tips:
Timestamps:
0:00 Intro
0:47 Part 1: The New Research
6:31 Part 2: Squats, Lunges, and Leg Presses
Reverse Nordic Curl Tips:
If you're currently not able to perform a normal full range of motion reverse nordic curl (lowering and lifting yourself), there are various ways you can build up to this.
The simplest approach is just to train with the range of motion you're currently strong enough to perform. So instead of lowering yourself all the way down near the ground, you just lower partially. You can then progress over time by getting closer and closer to the normal full range of motion.
Alternatively, as shown at this time point (5:11), you can hold on to a resistance band to partially assist you when lifting your body up.
To make this exercise even harder, holding some form of weight across your chest while executing the exercise can work. A backpack with weight inside positioned on the front of the chest can also work.
Sissy Squat Tips:
To minimize the balance and stability demands of this exercise, holding on to something is recommended.
As shown at this time point (5:11), some cables or band setup can assist you.
Similar to the reverse nordic curl, if you're unable to go as deep as possible, you may just currently train with the range of motion you can perform, and progress over time.
To make this exercise even harder, a backpack with weight inside positioned on the front of your body can work.
If you can do pendulum sissy squats, stability will be a non-issue. You can easily load with plates without having to worry about falling over.
Is growth overrated, is there any sweat spot for growth.
Seems like the pattern is clear: stretch is significantly better for any muscle
Why would you say that? There is bunch of research where this didnt happen.
@@joojotin I think that he means lengthen partial?
@@s9209122222 No Idont think so that is different subject.
It's been pretty clear that there's more hypertrophy in most muscles when lengthened under tension. Cable pulls for deltoids where you can ensure tension at the lengthened portion of the movement is superior for a reason. Just looking at how the quads, which are hip flexors and knee extensors, connect to the hips and the knee, I would have told you that if the same principle applies to quads, then leaning back with your hips would create more of a stretch and allow for it to be lengthened more during a larger amount of the reps, creating more hypertrophy, especially in the rectus femoris.
Except possibly biceps, according to Milo
Having House of Hypertrophy dropping this banger just a few hours before my leg day is BRILLIANT!!!
Hope you have an awesome leg workout later today!
🎉how was the leg day, and what did you do?
May Allah guide and bless you
I just see this an Hour after crawling Home from leg day 😂
Blessed
Leg day in 30mins…!
New studies keeping you big as hell
Haha 💪
Way back in 1999 research was carried out using MRI on 14 different frontal leg exercises, both single and dual joint. It showed that with few exceptions they didn't tax the rectus femoris together with the three vastus muscles. Two exceptions were old style hack squat and sissy squat, both done with the the heels off the floor. In addition during the sissy squat the hip is in a fixed position, 5:53. I added sissy squat to my routine and got quick results. However after a while I hurt my knee during a deadlift and I attribute it to overtaxing the knee joint with the sissy squat. This of course is only anecdotal evidence, and I also did another sport that overtaxes the knee joint, compounding the problem.
Do you think the researchers in ‘99 were mimicking Neo during their sissy squads? 😂
Love the channel man, it delivers information in a concise and easy to process way.
Thank YOU for the kind words!
Summary table at the end is brilliant! Keep these up!
Thank you! I will keep that in mind for future videos!
Thank you, as always excellent content :)
Thank you for checking it out!
Thanks for sharing our work, HoH!
Thank you for the awesome work on the paper!
i was wondering this about a leaning back versioin for the leg extension. thank you for making a video of this study 👍👍
I had always noticed that I got a better feel as well as could move more weight on the leg extension when leaning back or lying down.
Thank YOU for checking it out!
That's a huge difference, just by leaning backwards.
Yep!
Then when doing hamstring curls it would make sense to lower the bench below parallel which would provide a similar stretch for the hamstrings
Good thing i already did that lol. Its hard tho+not all machines can do this (even less if you're 6ft2 or taller)
When such a small adjustment creates such a huge difference, you should not trust the study. Look up p-hacking
one of the researchers on the linked 'new study' in the description, Milo Wolf, actually has his own youtube channel! it's called Wolf Coaching, and he gives the results of these new cutting edge studies sooner than when the actual papers get published. for instance, this specific study comparing leaning back leg extensions giving bigger quad growth, he actually talked about in a video called 'the stretch is actually more important than we thought?! (new studies)', 3 days before this video; in the video 'The Best LEG DAY for MUSCLE GROWTH (According to Science)' at 13:00 minutes he talks about this exact unpublished study this house of hypertrophy video references about leaning back leg extension, 4 weeks before this video. highly recommend Milo Wolf for up to date, and early unpublished studies for muscle hypertrophy information.
Thanks for the clear explanation.
Thank you for checking it out!
Wow, you're so on top of the research! Another excellent video. Seems evidence is piling up for training in a stretched position. I wonder how long it will take for equipment manufacturers to get on board and give us a new type of leg extension machine.
Thank you! Agreed, it would be awesome to see better designed leg extension machines!
Great content liked and subscribed.
Definitely will be implementing some of this into my workouts! Awsome vid as always!
Its all about the stretch baby!
If anything the resistance curve is probably better with the sissy squat and reverse nordics since its more lengthened biased relative to the leg extension (we still need the confirmation tho) but where the leg extension shines is the loadability, these exercises are very hard to load after you get proficient at them while in the leg extension you can just add weight
Do sissy squats on the smith machine and hold a plate for reverse nordics, no loading issues
@@avichalsinghal4786 Half the sability of leg extensions.
also, in the case of reverse nordics, it can be difficult to get to the point of doing them proficiently. I had to spend quite a while using band assistance when I first added reverse nordics, to be able to go all the way down
Now this is epic
I wasnt training for hypertrophy just mobility- i bought a sandbag filled to 85- lbs of pea gravel i did chair squats in sets of 4- in 6 weeks my legs - ass back blew up i ate like a horse great results-- im up to 120 lb bag now
1-amplitude is the key
2- theres no selective hypertrophy
3-do the right dose of train dont be workaholic that only make u weak and close to injures.
4-eat and rest properly
I worked this out months ago and took the back off my home leg extension machine and replaced it with the roller pad that's used for the leg curl attachment. This puts me at about 15% when I lean back on it.
At the tender age of 49 I can appreciate the research and the movements, Im going to taylor my workouts based off your data! You have a new subscriber
Thank you so much! Best of luck 😃
5:20 Get it Girl
I was kinda thinking the same 😄
ive always added in sissy squats towards the end of my last 3-4 sets on leg extensions but i didn't think leaning back so far or even laying down would be more effective.
guess it's time to put the leg extension seat far back and lean
Excellent video
Thank you so much!
Watched 30 seconds, I think I got it: spam leg extensions 15 set x 45 reps x 3 days a week GG GIGA QUADS
1/8 range lets you get more reps in!!
Reverse nordics with a resistance band to assist from above are incredible. Should be a standard quad exercise
Nordic curl... More like injury curl.
Love the Info. And what about performing leg extensions with an angle of 110 degrees or above?
Are there any references? (I am asking because I can only perform movements between 80º and 120º in the leg Extensions machine in my gym.)
this also explains why i always feel my quads when training abs
it you pull with legs thats bad for back and the exercise is not as effective. only keep feet from rising but dont pul with legs
Leg extension + scissy squats superset 🔥
Best way to go
just when my knees are finally good again. THANK YOU
I personally do for Quads:-
Leg Day 1
●Squat (3sets)
●Leg Extension (2sets)
Leg Day 2
●Lunges (3 sets)
●Leg Extension (2 sets)
Leaning back reduces my knee pain and helps me use the muscle better, great strategy
1:55 “how on earth is this possible”
Proceeds to explain everything we already knew about muscle growth.
That's good if you want RF growth. The other quad muscles don't cross the hip joint though, I would have thought by increasing the hip flexion angle this helps take RF out of the equation forcing VL/VM/VI to compensate by working harder.
*Leg day 1)* Squats/hack squats, leg extentions, adductors and abductors.
*Leg day 2)* Lunges/split squats, glute bridges, calf raises and hamstring curls.
*48 hours for upper body and repeat the leg days*
I train at home and I can adjust my bench so when doing leg extensions my quads are stretched under load beyond 0 degrees in the bottom position and puts the hips lower than 90 degrees so they’re stretched as well.
THE SISSY QUAT !!!! yessir
wow this is epic!
Thank you my friend 💪
I like to start with Squats (Or Leg presses) then do Hamstring curls, Leg extensions, and Calve raises (Gotta train Calves, my guy)
Try this drop set with dumbbells or vest- Sissy squats to near failure followed immediately by Hindu squats (or Hack) to near failure.
Guys, thats why you should always do your sissy squats. It absolutely shreds the quads precisely because of its lengthened position.
Could not agree with you more Sir!
I recently started doing these and i really like how it makes my quads feel but my knees only allow me a certain range of motion. So what i end up doing is an assistes sissy squat with one leg slightly behind the main front leg while holding onto something. This helps me with the knees issues some and allows me to control resistance to really push my legs
Excellent presentation. I love training legs more than any body part and I really want to train legs now.... but I can't because I've got Covid! 😢
What about leg raises and reverses squats complementing the rectus femoris work? I plan to do these on the end of my quad days and i really feel some fatigue in a specific part of my quad muscles when performing
The reverse squat has the same issues as direct squat patterns i.e. the RF lenghtens at one end and shorthens at the other. It's unlikely it'll grow much.
Leg raises are hard to load and progress. If you want to go down that road, it might be better to simply do sit-ups, preferably on one of those abs benches that have ankle pads at ground level to lock the legs with bent knees, lenghtening the RF. Make sure to not flex the spine and hinge at the hip. Your
This demonstrates two ideas that I've figured out:
1. If one side of the muscle is "smushed"/not allowed to move/shortened, then the growth will be more in the other side of the muscle. (I think this is what "training a muscle at a more stretched position" actually means.) This can be used to target inner vs outer pecs via range of motion and level of shoulder protraction.
2. If a muscle in a group is limited from working due to positioning (or also prefatigue), other muscles in the group will compensate.
Together, this is why the other quad muscles grew more at their lower position than upper when sitting normal/not leaning back.
I got aware of this about tree months ago and have since then set the seat on the leg extension machine in my gym as far back as possible. The difference has been huge, I now have DOMS in my erectus femoris......
Question: is the study involving the smith machine squat using participants using a full rom? or to 90 degrees?
we know the loading the muscle in a stretched position is probably the most important for building muscle, so if the squat only went to 90% it isn't in a lengthened position
Is It Better also for strenght training? Does It have anything to do with It?
I've found that if your leg extension machine doesn't have a moveable back, then you can simply push your knees forward as you go down on the bottom of the lift to provide a better stretch. You might also have to move your hips a bit up/forward too for full stretch. (this kinda looks similar to a sissy squat)
Somehow I prefered to do leg extensions like this, a bit inclined towards the back, I felt it better.
In both reverse nordic curl and Sissy squat you have isometric engagemnet of rectus femoris too (to trunk don't fall down) :)
Added bodyweight sissy squats to right before leg extention with one leg alternative negatives…omg. Super set these with regular leg extentions
If I remember correctly, there was an INSANE outlier in the length group that r heavily skewed it. Also, the shorter length group I believe had at least 2 ppl who lost mass… 2 untrained individuals lost mass… they can look at a dumbbell and grow. I think it may be a good idea to look at the new average when outliers in both groups are omitted. Or even only including the middle 85% of participants in each group
Are there any studies comparing isometric and isotonic training for hypertrophy?
can you make a video about calisthenics excercises and their impact in comparison to weight lifting?
We have an older video on this: ua-cam.com/video/YAofBYpNHiY/v-deo.html :)
Just what i was thinking about youtube sure can read your mind (i ain’t search this but seen randomly)
Would that be any squat variation for the vastus lateralis (8:53)
While 0 degree may activate, the rectus femoris is a hip flexor and attaches to sacrum/low back and could stress your lower back due to taking back out of neutral position. Hence, you can’t just look at the quads but the whole picture.
Sled is the ultimate for me, unsung hero. Great info though.
💪
💪 I appreciate your support my friend!
Getting my bench this week on me😊
Since leg extenion machines typically don't recline, I guess the sissy squat on a hack squat machine would be a great substitution giving an even greater stretch to the muscle.
Nice video
Thank you! :)
How about leg extensions with the torso declining? Jus say’n…
So my leg extension machine hack that i do for more stretch is better, good to know, and i think im also stronger in that position (although i have to add plates itself to the machine itself to keep progressing 💀💀)
The leg extension machine at my gym is pretty barebones; can't recline the seat. I suppose I could try moving the seat back a ways, and then scoot forward and lean back. Will have to give it a shot. I will say the only way my quads have gotten sore in several years is recently when I did 5 sets, each one myoreps, on the leg extension machine. I regularly do squats and lunges (the latter is a glute killer), have done leg press off and on in the past but not currently.
I may give those Reverse Nordics a shot next time, though can't say I'm a fan of Sissy Squats those things are awkward as poop.
Thanks for another great video big 🐕
Thank you dude! If all else fails, you'll still grow with normal leg extensions, so I wouldn't stress :)
If you scoot forward it’s actually better. since your knees will be bend even more, you’ll get even more stretch at the bottom
Are there studies testing alternating phases of low reps & high reps?
I’m definitely adding reverse Nordics to my quad routine.
Paul Swinton (involved in this study) from RGU was my old professor, here is an old video of him benching 180kg x10.
ua-cam.com/video/K2-h45Gu5m4/v-deo.html
Enjoy!
Doc Duggal is pinnacle of biomechanic
Nice of everyone to catch up to the physical therapists, who have known this for decades. The quads are a two joint muscle. They need all the rom they can get to really gain strength and mass. It’s no different than exercising any other two joint muscle
Sooo it’s kinda like the longhead in overhead tricep extensions.
can you do a video about dr mike's lateral raises?
Extreme stretching under pressure with slight movements,Tom Platz nailed this method
Can we get neck training researches? 🥺👉🏻👈🏻
Listening to heavy metal 1 hour a day helps to increase neck's muscles 200% more when compared to other music genders.
remember the flat leg extension machines ? Cant find those anymore
@hoh
Did I hear Order Filled at 4:24ish?
You on NT?
I played it a few times I know that voice 🤣🤣🤣
Haha, it's part of the instrumental. I believe it says "aureola", the name of the beat producer: ua-cam.com/video/4d5jZ-DBF5E/v-deo.html
More stretch from the hip👌🏻
for the algorithm, such a data monster.
Thank you so much!
Oh my quad, I'm currently watching this video in between my sets of barbell squats. What a coincidence!
Get back to your workout.
I'm glad that I can listen to UA-cam in the background while my phone is locked thanks to the Brave browser. This way, I can do both without looking at my phone. 😀
@@Muphenz I let you off.
Haha, hope you had a great workout!
i am wondering what about vastest medialis‘ growth between 40degree and 80？
Just do Bulgarian split squats along with your squats or hack squats. You should be able to do both in any gym without any issues. Most leg extensions don't allow you to lean back.
I bought a sissy squat machine a few months back, and can't recommend it enough. I alternate 3 sets of regular squats with 2 sets of sissy squats in-between. I've never had a pump like it in my quads, and my strength gains are very noticeable.
Awesome to hear, I wish you continued gains!
Bro I discovered the leaned back leg extension by accident. I was at a new gym and ai couldnt figure out how to move the damn seat and it was pushed all the way back. So i was like fuck it ill do it like this. I had never felt the top part of my quads flex EVER before. Since then ive been doing it like that.
This is literally what Eugene Teo recommended!! I think I cannot copy paste the link without it getting deleted, but it can be found on his channel: Small Change = MASSIVE Muscle Gains
I wonder if this applies to leg curls as well... I have never liked lying leg curls, seated is my preferred way.
We have data showing seated leg curls grow the hamstrings more than lying leg curls pubmed.ncbi.nlm.nih.gov/33009197/
As for whether leaning forward with seated leg curls (to stretch the hamstrings even more) is better needs to be examined with future research :)
Hey bro i have a question if i want to do a bulk but i lack calories but i can intake my protein amount full with some more than what my body need i take 1.7-2 g per kilogram of lean body mass but that will result in a muscle building but not in weight gaining?? And what is the fastest way to increase the muscle mass from nutrition is it more carbs or more protein... Please reply ❤
If you're unable to bulk, that's not the end of the world. Just train hard and get a sufficient amount of protein. Eating more protein than the recommendation (1.6g-2.2g per kg of BW) doesn't seem to result in more gains, so I would say it's not essential to eat more than usual. I'll have more videos in the future on this, but here's our last video on protein intake: ua-cam.com/video/a18y3JaRUOQ/v-deo.html
@@HouseofHypertrophy thanks so much ❤️❤️
This is very exciting to hear as a squat hater 😂
Had an orthopedic MD recommend to never go to full extension or lock-out unless you want to end up seeing him.
Contemporary research on stretch mediated hypertrophy and lengthened partials tells us that you don’t need to and, in fact, that you may even grow more if you don’t.
So yeah if hes an MD his knowledge was probably 5 years ago minimum from when you saw him, which is fine. That was humanities understanding. Contemporary research shows that building from full range, WITH A MANAGABLE WEIGHT, into held stretch and full extension is the best for growth, stability, and longevity. Perhaps contradiction will arise, it always does, but this is the current path.
Hope that helps
👍
I leaning decline while doin Leg extensions and goin ass to grass while Squatting. My Legs explode like a Super Nova in thickness.
Ass to grass blows my knees up
I have never seen a 0 degree leg ext.
lean forward and it is alot harder and id bet it grows best
My quads routine is this: squats, knee extension and lounges. Am I missing or under-developing any part of the quad with this routine ?
What do you do for hammy’s thats my weakness.
@@novanoskillz4151 deadlift, romanian deadlift, lounges, hams extension
@@novanoskillz4151 deadflit, romanian deadlift, lounges, hams curls
@@novanoskillz4151 do leg curls, RDLs and other deadlift variants for the hams (and glutes.)
Fun fact: The quadriceps has FIVE heads not four. The 5th head is called the tensor vastus intermedius which was discovered in 2016. It was in the book I wrote years ago.
Well this convinced me to try Nordic Squats and sis squats.
No matter how you work hard, what angles or stretch you use, only gear and will make you big as you want, that's hard true.
As a 6’-7” lifter, I feel it much better leaned back 35-40deg
But but but we wan't more tear drop 😢
Finally a scientific excuse why I have chicken legs.
Being the proud owner of chicken legs, if you work out,very hard, lifelong.. you will eventually end up as a proud owner of turkey legs.. 😂
@@nielssrensen4967 haha I look forward to the day *buk buk ba-gaaawk*