The Best Science-proven Ways to Add Strength and Size to Your Quads


If you want to gain some vital power in your lower body, traditional weightlifting can happen no The answer is, according to research from the University of Loughborough. Instead, they say faster, explosive exercise is more effective.

Researchers for the study, researchers pulled 43 healthy men in their 20s who had not undergone any physical training and had not received any level of physical training for 18 months. Participants were divided into three groups:

Group 1 (13 men): 40 explosive isometric (1 leg at a time) reps 1 second of knee extension. Participants were instructed to contract their quads as strictly and quickly as possible.
Group 2 (16 males): 40 to 3 reps of permanent isometric knee extension. Participants were instructed to increase their maximum voluntary torque * by 75% before being held for an extended position for 3 seconds.
Group 3 (14 males): control group

All participants worked three times a week for a total of 12 weeks. Researchers monitored the participants to ensure that their contractions were truly explosive or retained. They performed a range of performance and physical measurements before and after training to determine how different contractions affected the quadriceps muscles. In all stages, the work of contraction of explosives improved the explosive torque * by 17 to 34 percent by boosting nerve drive (17-28%). Meanwhile – sustained contraction work improved explosive torque and increased nerve drive by 18 percent in the final stage of the movement.

* Weightlifting and strength training combined with physics far beyond your imagination. Torque is the force that causes an object to rotate. When it comes to lifting, explosive torque is about generating force to support your joints through your muscles and then you force on something (such as a bubble or piece of machinery). Think about pulling your feet to the ground before the elevator, and (in this case) making sure your muscles and joints work together to create the most effective and efficient leg extension. Are doing In addition, nerve drive is a big part of improving torque. This refers to how your nerves are responding to exercise to stimulate muscle contraction. Having a well-trained and inexperienced person learn how to add and use muscle can greatly increase strength.

“While traditional strength training is made up of slow and grinding contractions in heavy weight use, which is hard work, this study shows that in short, It is relatively easy to perform fast contractions and is a very beneficial way to increase strengthPhD lead study author Jonathan Folland said in a press release.

Explosive contractions were less fatiguing and more effective in enhancing thigh muscle strength and functional capacity, as researchers explained that they reversed your nervous system to “on”, stimulating and stimulating your trained muscles. Are.

“The simplest way to build muscle has been debated by fitness and sports professionals for many years,” Foland adds, but this study shows that it can cause too much trouble for any benefit. No need to give. “

However, If you are the end game on a large scale, then traditional sustainable workouts are bestGeneral Chat Chat Lounge Because slow, heavy burdens put so much strain on your body, this effort causes your muscles to be taxed and hypertrophy begins.

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