Arnold Schwarzenegger‘s many years in the gym have only fueled his curiosity to discover new insights regarding fitness. In a recent Arnold’s Pump Club newsletter, Schwarzenegger revealed a research study suggesting that individuals aren’t using the leg extension machine correctly.
It’s no secret that former seven-time Mr. Olympia Arnold Schwarzenegger loves the gym. He has even admitted to being addicted to working out. This proclamation shouldn’t come as a surprise, considering he believes sweat is the secret to defying the aging process. Additionally, Schwarzenegger maintains his mentality of ‘you rest, you rust,‘ which pushes him to train every single day.
Arnold Schwarzenegger Unveils Leg Extension Tip That Will Make The Quads ‘Grow Like Never Before’
Having an affinity for the gym, one would believe that Arnold Schwarzenegger has perfected every technique there is when it comes to exercise. However, according to a recent Arnold’s Pump Club newsletter, even the pro himself may be making a crucial error when it comes to the leg extension machine.
Schwarzenegger shared a research study indicating that the angle of the torso during leg extensions can significantly influence quad growth.
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“Different Angle, More Muscular Legs”
“If you’ve stepped foot in a gym, you’re probably familiar with the leg extension machine. It turns out we might have been performing the move incorrectly.”
“If you want to build more muscle in your quads, new research suggests changing the angle to your torso and leaning back when doing leg extensions can help your legs grow like never before.”
Schwarzenegger explains the traditional way of using the machine, which involves keeping the upper torso bent at a 90-degree angle with the shins. However, the research study suggests a different approach, expressing that individuals should lean back further, keeping to a 40-degree angle instead.
“In the traditional leg extension setup, you sit upright at the machine with your torso upright and your legs bent about 90 degrees with your shins against a pad. Then, extend your legs straight so they are perpendicular to your torso.”
“However, the research suggests that the angle of your upper body (and the amount you bend in your hips — can influence one of the biggest muscles in your legs (the rectus femoris), which is connected to both your knees and your knees.”
This tweak could result in growing the quads by a staggering 170 percent.
“When your hips are more flexed (think about sitting upright at a 90-degree angle), it shortens the rectus femoris, meaning you can’t stretch the muscles in your legs as much. The study found that flexing your hips less (by leaning back at a 40-degree angle) increases muscle growth in your quads by up to 170 percent.”
Schwarzenegger goes on to reveal that this isn’t the only research to advise individuals to lean back further. Another study showed during an MRI that the position of the torso helped improve muscle activation but Arnold Schwarzenegger reminds his followers that muscle activation doesn’t always mean muscle growth.
“This isn’t the first study to suggest this tweak. Prior research looked at the same adjustment to hip flexion and found that leaning back also resulted in more muscle activation, as measured by MRI. However, muscle activation doesn’t always result in more muscle growth, which is why the most recent study was a helpful piece of the puzzle.”
“Whether you have a leg extension machine or not, the study is another reminder that Arnold’s advice to focus on a full range of motion — the stretch and the flex — is the best way to maximize muscle growth.”
Arnold Schwarzenegger provides his fans with a wealth of knowledge regarding exercising, nutrition, and overall well-being. From workout routines focused on heart health to how cold exposure can help with muscle recovery, Schwarzenegger isn’t in short supply of tips to help optimize health.
Schwarzenegger has made it his personal mission to arm all of his followers with the information and facts necessary to live longer and healthier lives. With the help of his Arnold’s Pump Club newsletter, Schwarzenegger will continue to empower others to take control of their health and fitness.
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