30 Seconds SummaryA simple trick to get bigger quads
- A new study explored optimal techniques for leg extensions to maximize quad activation, specifically focusing on the rectus femoris muscle.
- Performing leg extensions with a slight recline (about 45 degrees) rather than sitting upright at 90 degrees or fully lying down is more effective for engaging the rectus femoris.
- The study used MRI to measure muscle activation, showing that a 45-degree recline increases muscle tension and is thus preferable for muscle growth.
- Bodybuilders participated in the study, and while they could somewhat subjectively assess muscle activation, their perceptions did not always align with the MRI data.
- Researchers found that subjective sensations of muscle contraction are unreliable indicators of actual muscle activation, suggesting a need for caution when relying on feelings alone for training efficacy.
- The findings recommend leaning back about 45 degrees during leg extensions for optimal quad development and advise taking subjective muscle activation sensations with skepticism.
