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Maximize Muscle Growth: This NEW Study On Exercise Choice is Epic

By House of Hypertrophy

Our Score

58 / 100
0 / 100

Main point

To maximize muscle growth, it's essential to understand how different exercises affect biarticular muscles and to include a variety of exercises in your training routine that position these muscles at longer lengths.

Tl;Dw:

  • Muscles need to be exercised in different ways to grow
  • Some exercises are better for certain muscles than others
  • You should include a variety of exercises in your routine to maximize muscle growth
  • Positioning muscles at longer lengths can help them grow more
  • Using exercises like seated leg curls and overhead extensions can help to lengthen certain muscles and promote growth
  • Understanding how different exercises affect your muscles can help you to create a more effective training routine

Summary

A study compared the effects of leg press and leg extension exercises on muscle growth, finding that the rectus femoris grew better with leg extension, while the vastus lateralis grew better with leg press. The study also compared straight leg calf raises and bent leg calf raises, finding that the lateral and medial gastrocnemius grew better with straight leg raises. Two key principles were identified: biarticular muscles experience suboptimal hypertrophy when one of their functions opposes a compound exercise, and positioning a biarticular muscle at a longer length can produce greater hypertrophy. These principles may apply to other muscles, such as the triceps and biceps. To maximize muscle growth, it's recommended to include both isolated and compound exercises in your training routine, and to position biarticular muscles at longer lengths. For example, using seated leg curls instead of lying leg curls, and leaning back on leg extensions can help to lengthen the hamstrings and rectus femoris, respectively. Additionally, overhead extensions can be used to lengthen the triceps long head, and straight leg calf raises can be used to lengthen the gastrocnemius. Understanding these principles can help you to optimize your training routine and achieve greater muscle growth.

The main Assertions by importance (3)

  • The rectus femoris grows better with leg extension exercises than with leg press exercises.

    ( 1 ) 61/100

    Explained:This assertion is based on a study that compared the effects of leg press and leg extension exercises on muscle growth. The study found that the rectus femoris, one of the quadriceps muscles, grew more significantly with leg extension exercises. This is because the rectus femoris is a biarticular muscle that crosses both the hip and knee joints, and leg extension exercises allow for a more focused contraction of this muscle.

    Context:Muscle hypertrophy is the increase in size of muscle fibers, and it's essential to understand how different exercises affect different muscle groups to optimize training.

    At: 2:13:

    "The rectus femoris grew better with the leg extension while the vastus lateralis grew better with the leg press."

    Evidence (1)
    61 / 100
    From Author
    Why true:The study used a randomized controlled trial design to compare the effects of leg press and leg extension exercises on muscle growth.
    How it is true:The study found that the rectus femoris grew more significantly with leg extension exercises than with leg press exercises.
    ELI5
    • The study tested the effects of leg press and leg extension exercises on muscle growth.
    • The researchers found that the rectus femoris grew more significantly with leg extension exercises.
    • This means that leg extension exercises are more effective for targeting the rectus femoris muscle.
    Exercise Selection Differentially Influences Lower Body Regional Muscle Development
    Study Type:Human Study
    DOI:10.1007/s42978-024-00299-4
    0cdecffa-9c28-41cc-9ecb-7051756f9fd9
    Experimental Study
    Human
    n=30
    p≤0.05
    Journal of Science in Sport and Exercise
    Publication 12/07/2024
    PRO
    PRO

  • The vastus lateralis grows better with leg press exercises than with leg extension exercises.

    ( 1 ) 61/100

    Explained:This assertion is based on a study that compared the effects of leg press and leg extension exercises on muscle growth. The study found that the vastus lateralis, one of the quadriceps muscles, grew more significantly with leg press exercises. This is because leg press exercises allow for a more comprehensive contraction of the quadriceps muscles, including the vastus lateralis.

    Context:Muscle hypertrophy is the increase in size of muscle fibers, and it's essential to understand how different exercises affect different muscle groups to optimize training.

    At: 2:13:

    "The vastus lateralis grew better with the leg press."

    Evidence (1)
    61 / 100
    From Author
    Why true:The study used a randomized controlled trial design to compare the effects of leg press and leg extension exercises on muscle growth.
    How it is true:The study found that the vastus lateralis grew more significantly with leg press exercises than with leg extension exercises.
    ELI5
    • The study tested the effects of leg press and leg extension exercises on muscle growth.
    • The researchers found that the vastus lateralis grew more significantly with leg press exercises.
    • This means that leg press exercises are more effective for targeting the vastus lateralis muscle.
    Exercise Selection Differentially Influences Lower Body Regional Muscle Development
    Study Type:Human Study
    DOI:10.1007/s42978-024-00299-4
    0cdecffa-9c28-41cc-9ecb-7051756f9fd9
    Experimental Study
    Human
    n=30
    p≤0.05
    Journal of Science in Sport and Exercise
    Publication 12/07/2024
    PRO
    PRO

  • The lateral and medial gastrocnemius muscles grow better with straight leg calf raises than with bent leg calf raises.

    ( 1 ) 61/100

    Explained:This assertion is based on a study that compared the effects of straight leg and bent leg calf raises on muscle growth. The study found that the lateral and medial gastrocnemius muscles grew more significantly with straight leg calf raises. This is because straight leg calf raises allow for a more focused contraction of the gastrocnemius muscles.

    Context:Muscle hypertrophy is the increase in size of muscle fibers, and it's essential to understand how different exercises affect different muscle groups to optimize training.

    At: 11:08:

    "The lateral and medial gastrocnemius muscles grew better with straight leg calf raises."

    Evidence (1)
    61 / 100
    From Author
    Why true:The study used a randomized controlled trial design to compare the effects of straight leg and bent leg calf raises on muscle growth.
    How it is true:The study found that the lateral and medial gastrocnemius muscles grew more significantly with straight leg calf raises than with bent leg calf raises.
    ELI5
    • The study tested the effects of straight leg and bent leg calf raises on muscle growth.
    • The researchers found that the lateral and medial gastrocnemius muscles grew more significantly with straight leg calf raises.
    • This means that straight leg calf raises are more effective for targeting the gastrocnemius muscles.
    Exercise Selection Differentially Influences Lower Body Regional Muscle Development
    Study Type:Human Study
    DOI:10.1007/s42978-024-00299-4
    0cdecffa-9c28-41cc-9ecb-7051756f9fd9
    Experimental Study
    Human
    n=30
    p≤0.05
    Journal of Science in Sport and Exercise
    Publication 12/07/2024
    PRO
    PRO
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