A simple trick to get bigger quads

This new study gives us a simple, effective trick to get bigger quads. It also gives us profound insight into whether it's possible to subjectively determine how active a muscle is during any exercise. This is definitely one of the cooler and better studies I've seen in a while. If you're into advanced bodybuilding tips, this video is for you.

Note: The inability to extend the leg while flexing at the hip is also due to the passive insufficiency of the hams.

00:00 Introduction
02:15 Japanese study
02:39 Study design and main findings
06:12 Subjective muscle activation
12:10 Take-home messages

#mennohenselmans #legextension #legday #personaltrainer #exercisescience #trainingtips

[SalitosInside]

That Japan joke was super funny 🤣
You should try a weekly 'journal club' format where you discuss your favorite/latest papers in exercise & nutrition.

[emmanuelmacias]

I love the impression of the Japanese researcher, I'm sure it will receive much positive feedback 🤣
Man, I miss the good old days when being funny wasn't a crime

[pogo]

There is something sincere about this Menno. You give
off “really trying to help” energy.

Danke mein Freund.

I didn’t look that up.

Maybe I should have doubled-checked that you are German.

But I’m at the gym! You have to understand that… mein friend.

[theaveragelegodad]

Thank you Menno, I always love these quick explanation videos. I've never thought about leaning back when doing leg extensions, I'll have to incorporate that then next time I add leg extensions to my program.

[Favian.Cuevas]

I've been doing this for years. I was all excited to try something new. Still a great video of course!

[HellBoy-idss]

Interesting how success leaves clues.. Tom Platz would lean back doing leg extensions as well..great content..👌

[peterspaulding]

Your videos are the best, Menno. Thank you!

[JustSomeDude]

If I recall correctly, John Meadows talked about this as well. (leaning back)

[fairykun]

i've been doing leg extensions as far leaned back as the machine allows for a while now and I always get weird looks but it's worth it lolol

[ДимаМ-зж]

1:32 in general, this is called passive insufficiency, namely the inability to stretch the hamstrings and this is the main reason why in such a position it is impossible to extend the knee, because the hamstrings are stretched to a greater length and do not allow this to be done. But if, for example, during leg extension you tilt the pelvis back, then the hamstrings will decrease in length, and then you will be able to straighten the knee. Therefore, the limitation in knee extension occurs due to the hamstrings.

[d.f.]

Hey Menno, if only having access to dumbbells and no cables/leg extensions machine, will sissy squats train the rectus femoris as good as leg extensions?

[mrose]

At 90 degrees of active hip flexion the active insufficiency isn’t the limiting factor it’s hamstring length or nerve tension.

[SportifyTVofficial]

Can you explain at 10:00 what do you mean by muscle activation is not mutual exclusive? In the chinup for example if you lean back and try to curl rather than pull doesn’t that decrease the lats activity because biceps take more of the load?

[boxerfencer]

Menno, the Military press was the video before this one? You mean the rounder delts one? That went up 5 months ago. Or is it another video and not up yet.

[WholeLottaLoveHandles]

Lean way back when doing leg extensions

[therealscot]

Does doing leg extensions at 90 degree increase the vastus lateralis more?

[soots-stayingoutofthespotl]

Does this advice assume that the Leg extension machine allows the user to slide the seat-back backwards and forwards to get the pivot in the right place, but also to tilt the seat-back/ vary the angle of it? The machines at my gym only have a sliding function, so if I were to move the seat-back further back to try and alter the angle to 40 degrees, my knees may not be in the right place but I'd also have no support for my lower-to-mid back. I assume that you're not advocating doing the latter Menno, as trying to get power out-of the legs with a wobbly/ unsupported/ potentially rounded back obviously isn't ideal.

[landerspolimis]

Good breakdown on the papers, my problem here is, body builders are considered as advanced, the majority of those that go to the gym are part timers in comparison. Did the conclusion of the study show growth/more development of the rectus femoris and vastus groups.

[booopwappp]

It seems to me that the “Stretch” is more important than the “contraction” now?

[netzocker]

Would it make sense for a powerlifter to perform additional leg extensions work more upright to build the vasti muscle but limit "unnecessary" weight gains from the rectus?