Issue link: https://cp.revolio.com/i/1522027
www.AbbysHealthFood.com | # 63| Page 19 Study #2: Leg Extensions Another study also published just last year replicated an almost identical design. But this time, on the leg muscles using leg extensions. They randomly assigned participants to three groups: • The bottom half of the leg extensions • The top half of the leg extensions • Full range of motion They measured the growth of the quad muscles at four different sites. After 12 weeks, growth at almost all of the measurement points were greater for the group that only performed the bottom half of the leg extension. Now, these two studies highlight the importance of the bottom position of your exercises if you want to gain muscle fast because that's when your muscle is stretched the most. We'll talk about what this means for your training later on. But before that, what about exercises that can put your muscles into an even more stretched position than traditional exercises do? Would those exercises lead to more growth than others? Here are 2 studies that tested just that. Study #3: Cable Pushdowns Versus Overhead Cable Extensions The first study was done on the triceps. In this case, subjects had one arm assigned to cable pushdowns, whereas the other arm was assigned to overhead cable extensions. They performed these exercises twice a week. To avoid favoring one arm over the other, during every workout, the subjects alternated which arm they trained first. Based on the stretch-focused training theory, since the overhead position places one of the triceps' heads, the long head, into a position of a greater stretch when compared to pushdowns where your elbows remain by your side, it would be the more effective exercise. But what actually happened? Well, after 12 weeks, the overhead arm experienced about 1.5x more growth. Not just in the long head of the triceps but surprisingly in all three heads of the triceps. Study #4: Seated Leg Curls Versus Lying Leg Curls The last study I want to cover was done on the hamstrings. In this case, there were two groups of subjects, each assigned a different exercise. One group did seated leg curls, and the other group did lying leg curls. Now, since three of our four hamstring muscles go from the hip down to the knee, a seated position stretches them into a longer length than a lying position does. Based on this, can you tell which exercise came out on top? You guessed it! After 12 weeks, the seated leg curls provided significantly more growth in these three hamstring muscles than the lying leg curls. Alright, we've covered all the research showing support for how stretch- focused training could help you gain muscle fast. Pick up our next issue (Jul/Aug 2024) as we will dive into the practical.