QUADRICEPS TRAINING – RESEARCH
Also see research and videos for Squats, Split Squats etc.
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MRI MEASURED: MUSCLE MASS INCREASE
QUADRICEPS: RECTUS FEMORIS, V. LATERALIS, V. MEDIALIS, V. INTERMEDIUS
– Squats, Deadlift, Leg Press, Lunge
Changes in Exercises Are More Effective Than in Loading Schemes to Improve Muscle Strength – 2014 – Fonseca
Procedure & Results
– 4 Groups; 4 strength training loading schemes:
1. CICE – Squats only: constant load constant exercise
2. VICE – Squats only: varied load constant exercise
3. CIVE – Squats, Leg Press, Deadlift, Lunge: constant load varied exercise
4. VIVE – Squats, Leg Press, Deadlift, Lunge: varied load varied exercise
Rectus Femoris: CIVE . VICE . CICE . VIVE
Vastus Medialis: CIVE . VIVE . VICE . CICE
Vastus lateralis: CIVE . CICE . VIVE . VICE
Vastus Intermedius: CIVE . VICE . CICE . VIVE
MRI MEASURED: MUSCLE MASS INCREASE
TEST SCORES: POWER – SPEED
QUADRICEPS
– Full Squats 120º of Knee Flexion vs. Half Squats 60º Knee Flexion
Effect of range of motion in heavy load squatting on muscle and tendon adaptations – 2013- Bloomquist
Procedure
– 17 Male students 2 wks; compare effects of squats with a short vs. long ROM
Results
1. Deep squat 120° of knee flexion: superior increases in front thigh muscle CSA (4-7 %)
2. Shallow squat 60º of knee flexion: changes in proximal not distal
3. CMJ – Counter Movement Jump: height increased 13 ± 2 % in the DS group and 7 ± 4 % in the SS group
4. SJ – No Counter Movement Squat Jump Knee Angle @90º: height increased 15 ± 3 % in the DS group and 3.5% in the SS Group