Bigger Quads: This NEW Study is Epic

[@HouseofHypertrophy]

Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Read more for timestamps and reverse nordic + sissy squats tips: Timestamps: 0:00 Intro 0:47 Part 1: The New Research 6:31 Part 2: Squats, Lunges, and Leg Presses Reverse Nordic Curl Tips: If you're currently not able to perform a normal full range of motion reverse nordic curl (lowering and lifting yourself), there are various ways you can build up to this. The simplest approach is just to train with the range of motion you're currently strong enough to perform. So instead of lowering yourself all the way down near the ground, you just lower partially. You can then progress over time by getting closer and closer to the normal full range of motion. Alternatively, as shown at this time point (5:11), you can hold on to a resistance band to partially assist you when lifting your body up. To make this exercise even harder, holding some form of weight across your chest while executing the exercise can work. A backpack with weight inside positioned on the front of the chest can also work. Sissy Squat Tips: To minimize the balance and stability demands of this exercise, holding on to something is recommended. As shown at this time point (5:11), some cables or band setup can assist you. Similar to the reverse nordic curl, if you're unable to go as deep as possible, you may just currently train with the range of motion you can perform, and progress over time. To make this exercise even harder, a backpack with weight inside positioned on the front of your body can work.

[@dynaspinner64]

If you can do pendulum sissy squats, stability will be a non-issue. You can easily load with plates without having to worry about falling over.

[@shakebraza196]

Is growth overrated, is there any sweat spot for growth.

[@snake1625b]

Seems like the pattern is clear: stretch is significantly better for any muscle

[@joojotin]

Why would you say that? There is bunch of research where this didnt happen.

[@s9209122222]

@@joojotin I think that he means lengthen partial?

[@joojotin]

@@s9209122222 No Idont think so that is different subject.

[@sudenluola2241]

It's been pretty clear that there's more hypertrophy in most muscles when lengthened under tension. Cable pulls for deltoids where you can ensure tension at the lengthened portion of the movement is superior for a reason. Just looking at how the quads, which are hip flexors and knee extensors, connect to the hips and the knee, I would have told you that if the same principle applies to quads, then leaning back with your hips would create more of a stretch and allow for it to be lengthened more during a larger amount of the reps, creating more hypertrophy, especially in the rectus femoris.

[@j.rob.5943]

Except possibly biceps, according to Milo

[@ammarbarri4331]

Having House of Hypertrophy dropping this banger just a few hours before my leg day is BRILLIANT!!!

[@HouseofHypertrophy]

Hope you have an awesome leg workout later today!

[@aelisharshadkhan8113]

🎉how was the leg day, and what did you do? May Allah guide and bless you

[@tedstriker4278]

I just see this an Hour after crawling Home from leg day 😂

[@PaulKentSkates]

Blessed

[@matt.baller]

Leg day in 30mins…!

[@GadgetyMV]

Way back in 1999 research was carried out using MRI on 14 different frontal leg exercises, both single and dual joint. It showed that with few exceptions they didn't tax the rectus femoris together with the three vastus muscles. Two exceptions were old style hack squat and sissy squat, both done with the the heels off the floor. In addition during the sissy squat the hip is in a fixed position, 5:53. I added sissy squat to my routine and got quick results. However after a while I hurt my knee during a deadlift and I attribute it to overtaxing the knee joint with the sissy squat. This of course is only anecdotal evidence, and I also did another sport that overtaxes the knee joint, compounding the problem.

[@kozmo7]

Do you think the researchers in ‘99 were mimicking Neo during their sissy squads? 😂

[@abdalhadifitouri131]

Any time you start a movement with a strong increase in ROM you have to reduce overall load IMO. Otherwise the joint will not have the time it needs to get stronger and can get worn down. If you do give it time to recover then it will likely become more resilient

[@rodrigovaccari7547]

New studies keeping you big as hell

[@HouseofHypertrophy]

Haha 💪

[@thomast6823]

Summary table at the end is brilliant! Keep these up!

[@HouseofHypertrophy]

Thank you! I will keep that in mind for future videos!

[@snakeace0]

Guys, thats why you should always do your sissy squats. It absolutely shreds the quads precisely because of its lengthened position.

[@peterlauwers2814]

Could not agree with you more Sir!

[@kevinsims5791]

I recently started doing these and i really like how it makes my quads feel but my knees only allow me a certain range of motion. So what i end up doing is an assistes sissy squat with one leg slightly behind the main front leg while holding onto something. This helps me with the knees issues some and allows me to control resistance to really push my legs

[@alexanderbautista3354]

Love the channel man, it delivers information in a concise and easy to process way.

[@HouseofHypertrophy]

Thank YOU for the kind words!

[@tokec8471]

Leg extension + scissy squats superset 🔥

[@kobesRx]

Best way to go

[@JoshuaKevinPerry]

5:20 Get it Girl

[@hotagverochung9086]

I was kinda thinking the same 😄

[@SkepticalCaveman]

That's a huge difference, just by leaning backwards.

[@HouseofHypertrophy]

Yep!

[@Insp.CountMortisWinshipKlaw]

Then when doing hamstring curls it would make sense to lower the bench below parallel which would provide a similar stretch for the hamstrings

[@stigcc]

When such a small adjustment creates such a huge difference, you should not trust the study. Look up p-hacking

[@dirtymike69420]

Its all about the stretch baby!

[@paulensor9984]

Maximizing range of motion has been a thing for a long time

[@thedrvn]

250k views! Is that all! Just goes to show you that people would rather look at shiny, endorphin educing, regurgitated content that most influencers spew. This is absolutely golden! -Great- *Fantastic* channel!

[@johng479]

Been putting the leg extension seat all the way back for about two months now and I can visibly see the difference in my quads 😳

[@bobcaygeon975]

Had an orthopedic MD recommend to never go to full extension or lock-out unless you want to end up seeing him.

[@davidlakes5087]

Contemporary research on stretch mediated hypertrophy and lengthened partials tells us that you don’t need to and, in fact, that you may even grow more if you don’t.

[@SteamShinobi]

So yeah if hes an MD his knowledge was probably 5 years ago minimum from when you saw him, which is fine. That was humanities understanding. Contemporary research shows that building from full range, WITH A MANAGABLE WEIGHT, into held stretch and full extension is the best for growth, stability, and longevity. Perhaps contradiction will arise, it always does, but this is the current path. Hope that helps

[@TheAaronJP]

Finally a scientific excuse why I have chicken legs.

[@nielssrensen4967]

Being the proud owner of chicken legs, if you work out,very hard, lifelong.. you will eventually end up as a proud owner of turkey legs.. 😂

[@TheAaronJP]

@@nielssrensen4967 haha I look forward to the day *buk buk ba-gaaawk*

[@MrCannonsdad]

While 0 degree may activate, the rectus femoris is a hip flexor and attaches to sacrum/low back and could stress your lower back due to taking back out of neutral position. Hence, you can’t just look at the quads but the whole picture.

[@robanzzz5124]

ive always added in sissy squats towards the end of my last 3-4 sets on leg extensions but i didn't think leaning back so far or even laying down would be more effective. guess it's time to put the leg extension seat far back and lean

[@algrundau9441]

So Vince Gironda was right about leg extension's and Sissy Squats!!!...Ironically Vince frowned on regular squats. Never seen anyone develop legs to the maximum with just leg eztension's and Sissy's though.

[@zerrodefex]

Nobody is right about everything all of the time.

[@1TieDye1]

have you ever seen somebody actually attempt to develop quads to the maximum using only leg extensions and sissy squats though?

[@algrundau9441]

@@1TieDye1 Exactly!!!...No I have not...BUT, with Vince Gironda it was not about sheer total mass anyway. He was against Squats, Deadlifts, Rows because he felt it thickened the waist and spread the hips too much and took away from the V shape...Not sure if I totally agree with that, but what IS interesting is Vince got slammed by exercise physiologists and kinesiologists for his claim about developing the lower thigh...He felt too much mid and upper without proportionate lower development would lead to...TURNIP or CARROT shaped thighs...He was scoffed at, and everyone said that was all genetic and you can not emphasize lower thigh development....THIS PROVES VINCE GIRONDA AND STEVE REEVES CORRECT ABOUT TARGETING SPECIFIC AREA'S OF THE THIGH....Turns out those old dogs knew a few things after all....But I agree with you about regular back squats...I love them and they are among my favourite exercises.They have worked for just about everyone.

[@algrundau9441]

@@zerrodefex No, and Vince was certainly dogmatic about his approaches and theories...That said, he was specifically de-bunked and mocked for his views on thigh training...and while I love the back Squat and always will. It would appear Vince was certainly onto something with Sissy Squats, Hacks, and lean back Leg Extensions. ...AND the fact that you can in fact target and develop the Lower thigh specifically...Some decried that as impossible. These findings would seem to support Vince.

[@lecobra418]

​@@algrundau9441 I personally don't feel my upper quad working during leg extensions, only the lower portion, it burns like hell. So yeah, I think it's totally possible to target the lower portion.

[@stocktawk]

Great channel bro. Awesome videos

[@nanaisloved2736]

Leaning back reduces my knee pain and helps me use the muscle better, great strategy

[@joezyadeh4805]

If I remember correctly, there was an INSANE outlier in the length group that r heavily skewed it. Also, the shorter length group I believe had at least 2 ppl who lost mass… 2 untrained individuals lost mass… they can look at a dumbbell and grow. I think it may be a good idea to look at the new average when outliers in both groups are omitted. Or even only including the middle 85% of participants in each group

[@clamum9648]

The leg extension machine at my gym is pretty barebones; can't recline the seat. I suppose I could try moving the seat back a ways, and then scoot forward and lean back. Will have to give it a shot. I will say the only way my quads have gotten sore in several years is recently when I did 5 sets, each one myoreps, on the leg extension machine. I regularly do squats and lunges (the latter is a glute killer), have done leg press off and on in the past but not currently. I may give those Reverse Nordics a shot next time, though can't say I'm a fan of Sissy Squats those things are awkward as poop. Thanks for another great video big 🐕

[@HouseofHypertrophy]

Thank you dude! If all else fails, you'll still grow with normal leg extensions, so I wouldn't stress :)

[@alexwolff9395]

If you scoot forward it’s actually better. since your knees will be bend even more, you’ll get even more stretch at the bottom

[@itsallgoodman940]

I have never seen a 0 degree leg ext.

[@kcopara1]

Fun fact: The quadriceps has FIVE heads not four. The 5th head is called the tensor vastus intermedius which was discovered in 2016. It was in the book I wrote years ago.

[@PapaFranoo]

I personally do for Quads:- Leg Day 1 ●Squat (3sets) ●Leg Extension (2sets) Leg Day 2 ●Lunges (3 sets) ●Leg Extension (2 sets)

[@greattribulation1388]

Nice of everyone to catch up to the physical therapists, who have known this for decades. The quads are a two joint muscle. They need all the rom they can get to really gain strength and mass. It’s no different than exercising any other two joint muscle

[@renzocoppola4664]

Somehow I prefered to do leg extensions like this, a bit inclined towards the back, I felt it better.

[@successfulusername]

1:55 “how on earth is this possible” Proceeds to explain everything we already knew about muscle growth.

[@my_name_fred]

Hey HoH I know that your channel is focused on muscle growth and the information is very good and I have incorporated a lot of it into my training. However currently I’m obese and trying to lose weight so I can get down to a healthy weight to then do a recomp. As an idea a video idea where you look into the evidence to see what the best methods for weight loss so someone can do more body weight exercises. Your break down of complex scientific studies are the best I’ve seen on KZbin and feel like the topic is too convoluted with bad info. Just an idea

[@stevenmiller6725]

Weight loss is variable per your genetics, but there are some general dietary trends. Hardest part is have to cycle your diet as your body downregulates or you can do some weird things to yourself (hypothyroid, etc). The best way to lose weight is something I recently experienced and definitely don't recommend. It is called the stomach flu. Highly effective.

[@clamum9648]

I'd watch some of Jeremy Ethier's videos he's got some on weight loss

[@dusandragovic09srb]

1:58 How on ball Earth can anything be possible? :O

[@GabrielCazorlaPersson1]

This is literally what Eugene Teo recommended!! I think I cannot copy paste the link without it getting deleted, but it can be found on his channel: Small Change = MASSIVE Muscle Gains I wonder if this applies to leg curls as well... I have never liked lying leg curls, seated is my preferred way.

[@HouseofHypertrophy]

We have data showing seated leg curls grow the hamstrings more than lying leg curls pubmed.ncbi.nlm.nih.gov/33009197/ As for whether leaning forward with seated leg curls (to stretch the hamstrings even more) is better needs to be examined with future research :)

[@Egirlstuff]

You can't change that aspect of the leg press on most gym machines. So while it's a great bit of science, it's not really applicable day-day.

[@We_Must_Resist]

Thanks for the clear explanation.

[@HouseofHypertrophy]

Thank you for checking it out!

[@calbrock6302]

5:02 I always thought the movements shown in the video of the man doing them was bad as it opened up the knee joint too much 🤔

[@alayhaferron1972]

I’m definitely adding reverse Nordics to my quad routine.

[@Masterscotts1]

You can push more weight at 40° vs 0°, that’s where I’d argue the difference in stimulus comes from.

[@Muphenz]

Oh my quad, I'm currently watching this video in between my sets of barbell squats. What a coincidence!

[@asprinklingofclouds]

Get back to your workout.

[@Muphenz]

I'm glad that I can listen to KZbin in the background while my phone is locked thanks to the Brave browser. This way, I can do both without looking at my phone. 😀

[@asprinklingofclouds]

@@Muphenz I let you off.

[@HouseofHypertrophy]

Haha, hope you had a great workout!

[@Rise-of-Man]

And for someone who has sciatica ,what’s the exercices you advice ,cause i dont want to lose legs muscles

[@Verziroo]

Beginners and intermediates should just get strong on squats and split squats. Obsessing over isolation exercises for specific leg heads are things for advanced lifters and competing bodybuilders

[@bige2012]

As a 6’-7” lifter, I feel it much better leaned back 35-40deg

[@CoffeeFiend1]

I've always speculated about the rectus femoris lengthening. Ultimately though because I'm not a giga-chad that can squat 200kg my reasoning was deemed invalid. Always hated how that works.

[@wlidbill5261]

lean forward and it is alot harder and id bet it grows best

[@mabloch2410]

What if all these studies that confirm the importance of lengthened positions capture something that is only temporary? Maybe this is not likely, I don't know, but it is conseivable that lengthened positions are more stimulatory only in the short run, until the body gets used to it. Then, after a period of desensitivisation to the stimulus, lengthened positions are not more stimulatory than the rest of the ROM. A little like a noob-gains-period for lengthened positions, and then back to business (slow) as usual.

[@zerrodefex]

That's very possible and it's a fallacy that "newbie gains" are a one-time-only thing as well. You don't want to change things up too frequently but changing a couple times a year to stimuli you haven't tried in several months can keep things fresh, even if it's simply going from high-volume to high-intensity and back.

[@HouseofHypertrophy]

Fortunately, there are a few studies on trained individuals on lengthened partials coming soon! :)

[@joojotin]

@@HouseofHypertrophy Thats good, but what he said can affect trained invdividuals as well if the stimulus is indeed novel. If it isnt novel and indeed lenghtened positions are better for the proximal division then I will believe it but there would still be a place for training more distal divisons with different exercises. Maybe it just means proximal has more potential to grow muscle. This is all speculative of course, because there is too many questions and not enough answers.

[@mabloch2410]

@@joojotin exactly.

[@marztar]

this explains why turtles have short legs and giraffes have long legs.

[@DefaultUser61]

Dude is getting his money’s worth out of the stretched muscle animation

[@dougb3854]

remember the flat leg extension machines ? Cant find those anymore

[@Ti0Luch0]

Every day that passes without the ultimate guide for abs i get slapped in the face by Triple H. CAN'T TAKE IT NO MORE!

[@alligatoridaecrocodylia9975]

What about leg raises and reverses squats complementing the rectus femoris work? I plan to do these on the end of my quad days and i really feel some fatigue in a specific part of my quad muscles when performing

[@Daniel-ie3vq]

The reverse squat has the same issues as direct squat patterns i.e. the RF lenghtens at one end and shorthens at the other. It's unlikely it'll grow much. Leg raises are hard to load and progress. If you want to go down that road, it might be better to simply do sit-ups, preferably on one of those abs benches that have ankle pads at ground level to lock the legs with bent knees, lenghtening the RF. Make sure to not flex the spine and hinge at the hip. Your

[@akin1989]

Excellent presentation. I love training legs more than any body part and I really want to train legs now.... but I can't because I've got Covid! 😢

[@XxFalametartxX]

So walking lunges with a bar on your shoulders is peak?

[@alextaylor29]

Great content liked and subscribed.

[@PyroXXman]

The reverse Nordic curl makes me cringe, that’s virtually identical to the movement that moves (what I’m assuming is) a tendon from the outer left edge of my knee out of place, and more toward the center top of my leg. Hurts quite badly I might add.

[@arthurg.machado6803]

Maybe the exercise got harder at 40°, and as they used the same load it got closer to failure.

[@nukest9625]

Can you do gluts and hamstrings?

[@infrasonica]

Excellent video

[@HouseofHypertrophy]

Thank you so much!

[@frederico-d3l]

when i do squats i feel like working my knees out xddd not my quads. squats are a great exercise but not to build size. legs extensions was the only thing that made my legs explode

[@sudijsuresh3303]

can you make a video about calisthenics excercises and their impact in comparison to weight lifting?

[@HouseofHypertrophy]

We have an older video on this: kzbin.info/www/bejne/j3LSl3WPpbN7n7s :)

[@Claframb]

The house is my lawd and saviour

[@HouseofHypertrophy]

😂😂😂

[@j-bro894]

How about leg extensions with the torso declining? Jus say’n…

[@riskywipe]

THE SISSY QUAT !!!! yessir

[@Taidybear]

i am wondering what about vastest medialis‘ growth between 40degree and 80？

[@vascomarques2380]

I feel like this was already expected, especially with untrained man. Studies show that Strech mediated hypertrophy works in the first six months of an individual training with the muscle in a stretched position so Its expected that men without training experience will grow more from stretched training, until everything goes back to normal. Strech mediated hypertrophy also only works in the legs and chest if I'm not mistaken.

[@anon-842]

Are there any studies comparing isometric and isotonic training for hypertrophy?

[@andrealaurenza6704]

Is It Better also for strenght training? Does It have anything to do with It?

[@andrewdealba4402]

Sooo it’s kinda like the longhead in overhead tricep extensions.

[@Skyrim279]

So my leg extension machine hack that i do for more stretch is better, good to know, and i think im also stronger in that position (although i have to add plates itself to the machine itself to keep progressing 💀💀)

[@SergeantOfficial]

wow jeff nippard reference

[@HouseofHypertrophy]

Shout out Jeff!

[@clamum9648]

Nippy ftw

[@CharlesOffdensen]

What's his video about these exercises called?

[@SergeantOfficial]

@@CharlesOffdensen top 4 quad exercises

[@christianduval8374]

Are there studies testing alternating phases of low reps & high reps?

[@guiliano4]

Hack squat, Tom Platz style.

[@ericmoore5408]

Vince gironda called this the power leg extension 60yrs ago come on guys catch up this is old news

[@senorarty6745]

for the algorithm, such a data monster.

[@HouseofHypertrophy]

Thank you so much!

[@PapaFranoo]

How is bulgarian spilit squat for

[@therightman2031]

"Acting on knee joint of Rectus femoris is biggest with thigh extended in hip joint." - Human Anatomy textbook from Poland. Some people discover America... for the second time xD By the way more stretch of this muscle can have an impact too :)

[@pencilcaseblue4203]

I dont do leg extensions

[@antoniod.6703]

Are there studies comparing carbo intake as they do with protein?

[@HouseofHypertrophy]

Unfortunately, I have not looked into this area yet. But it's possible I'll have content on carb intake and hypertrophy in the future :)

[@nathanaulisio9770]

You said “hip flexed to 40°” but showed a guy with hips stretched to 150°. Are you meaning 40° from the back or the abdomen?

[@Blaize__]

FINALLY lower body content

[@silasgcar]

Man... there never information about the VMO

[@AusOpenBodybuilding]

More stretch from the hip👌🏻

[@BeamRider100]

Could have just mention it. I don't have a leg ext at home so who cares, listen to lebian music at the gym, I'm sure that'll help growth negatively.

[@boozbottle]

How is transverse relaxation time even a measure of muscle activation?? I’m an MRI tech and it’s literally just the measure of the hydrogen spins of the transverse plane.

[@HouseofHypertrophy]

Quote from this paper: (paulogentil.com/pdf/TREINO%20DE%20FORC%CC%A7A/Hipertrofia/Association%20between%20regional%20differences%20in%20muscle%20activation%20in%20one%20session%20of%20resistance%20exercise%20and%20in%20muscle%20hypertrophy%20after%20resistance%20training.pdf) "Immediately after a brief, high-intensity exercise, brightness of the agonist muscle in a magnetic resonance (MR) image increases (Adams et al. 1992; Fleckenstein et al.1989; Shellock et al. 1991). This change can be quantifed as an increase in the transverse relaxation time (T2) of the muscle. The increase in T2 of a muscle is related to the exercise intensity (Adams et al. 1992; Fisher et al. 1990), the number of repetitions of exercise with a given load (Yue et al. 1994) and the electrical activity of the muscle [integrated electromyogram (iEMG)] (Adams et al. 1992)"

[@HugoWennerling]

wow this is epic!

[@HouseofHypertrophy]

Thank you my friend 💪

[@dagoberttrump9290]

now imagine what reverse nordic curls could do for your quads...

[@dertrendtrader]

Train your legs will result in maximal growth. Some will laugh but most out there just don’t train them and that’s why they don’t legs. Simplicity.

[@itsallgoodman940]

Would that be any squat variation for the vastus lateralis (8:53)

[@MrOrthodox13]

9:10 I'm pretty sure you meant to say "with Knee Extension and Hip FLEXION (instead of extension)" right?

[@HouseofHypertrophy]

Nope! Those exercises involve knee and hip *extension* on the concentric :)

[@legoinsomniac]

Leg day tomorrow morning let’s fuckin goooooo wonder if I can move the seat on my gyms leg extension far enough back I can get some lean back

[@HouseofHypertrophy]

Hope you have an awesome workout!

[@TheKillingThrow]

Stopped watching the moment it said leg extensions were done to lock out. Like the leg press, you don’t lock out. Lock out is done with the elbow like on bench press and and skull crusher. Unless you’re standing when gravity isn’t perpendicular to your knee joint, you should not lock out your knees.

[@twigpoppapump6985]

This is very exciting to hear as a squat hater 😂

[@ursyugighaha4561]

Ok

[@kevinkirathe]

Nice video

[@HouseofHypertrophy]

Thank you! :)

[@D1900fas]

I don't know what to believe anymore. I have been told to avoid leg extensions machine.

[@HouseofHypertrophy]

The idea that leg extensions are 100% dangerous simply isn't true, this is a great article on the matter: www.nsca.com/education/articles/ptq/are-the-seated-leg-extension-leg-curl-and-adduction-machine-exercises-non-functional-or-risky/

[@weich1q2w]

Thank god now we have study backing up what smart body builders have known

[@naveensundar0]

?

[@MrAhmedYT444]

Hey bro i have a question if i want to do a bulk but i lack calories but i can intake my protein amount full with some more than what my body need i take 1.7-2 g per kilogram of lean body mass but that will result in a muscle building but not in weight gaining?? And what is the fastest way to increase the muscle mass from nutrition is it more carbs or more protein... Please reply ❤

[@HouseofHypertrophy]

If you're unable to bulk, that's not the end of the world. Just train hard and get a sufficient amount of protein. Eating more protein than the recommendation (1.6g-2.2g per kg of BW) doesn't seem to result in more gains, so I would say it's not essential to eat more than usual. I'll have more videos in the future on this, but here's our last video on protein intake: kzbin.info/www/bejne/l2KbqmaAlreIhbM

[@MrAhmedYT444]

@@HouseofHypertrophy thanks so much ❤️❤️

[@smithlo4092]

Hi my gym leg extension cannot lean the seat back. could anyone recommend or suggest any alternative or workaround please? I'm thinking about put something behind my bottom to add more space and then I can lean back, but I'm not sure whether this is safe or not.

[@nielssrensen4967]

I quess not, I have never in my life, seen a leg extension machine that could lean back

[@nielssrensen4967]

Maybe on a reverse hyper machine? I don't know, never got that into my mind, but I will test it, after vacation and back in the gym, I hope it will work.. 👍

[@smithlo4092]

@@nielssrensen4967 Hi I just test last night by using the Leg Extension Machine in my grm which it cannot tilt the back seat angle, only move forward and backward. Last night, I tried to move it backward a but and I move my bottom a bit further to have a space gap behind my bottom at the corner of the seat. by this way, I believe my back is about 40 degree as the video mentioned. then I try to swing my leg and surprisingly I feel it a bit better. I think the range of motion is wider in my opinion. I wil keep trying further. Thanks :)

[@smithlo4092]

@@nielssrensen4967 yeah me too I've seen only a leg extension machine that just move back without changing the seat angle. but last night I just try to move my bottom a bit forward and then I notice that the range of motion is wider. I will keep trying for 2 more weeks and see whether it changes any tensions or not. Thanks.

[@Mmmmchocolate]

But since Verity is saying I have to work even harder if I want bigger arms, I got no gas left in the tank for legs!! 🤪

[@Daundo]

TLDR: full Range of Motion is better than partial RoM, nothing new!

[@wurf5336]

all you need is 7day no fap and you will grow like crazy no matter which of these you do