Doing strength exercises with your muscles stretched more or less doesn’t seem to make much difference in how much each part of the muscle grows — all parts grow about the same.

Whether you do strength exercises with your muscles stretched out or more shortened, your muscles grow about the same amount in different parts — no big difference.

Even though muscles might grow a tiny bit more at the far end when stretched more, it’s so small that it doesn’t really matter in practice — all parts grow about the same.

Most of the research on how much to lift and how often was done on young men who already train—so we don’t know if the same rules apply to women, older people, or beginners.

Doing your workouts more often per week doesn’t seem to help you build more muscle, as long as the total amount of lifting stays the same.

Some people think mixing up your leg workouts (like changing weights or angles) might make all parts of your quadriceps grow better than doing the same routine over and over—but right now, science hasn’t proven this for sure.