Is Muscle Damage the Primary Stimulus for Building Muscle? Reference: https://t.co/zq8OjKvmj8

Leg Press vs Leg Extensions for Quad Growth References: https://t.co/4CuHNFKbnx + https://t.co/OJXzCAwd3Q + https://t.co/9THF6MjcTd

Free Weights vs Machines for Muscle Hypertrophy References: https://t.co/jcRlGDDpXV + https://t.co/ms18BX83hN

What happens if you take a training break in the middle of a program? Reference: https://t.co/6cM8Bfe64v

Straight Leg vs Bent Leg Calf Raises

Bench Press vs Skullcrushers for Triceps Hypertrophy Reference: https://t.co/H2PuyIa299

Should You Change Your Training Often?

Seated Leg Curls vs Lying Leg Curls

Reference:

Does performing more sets result in more growth? This was an excellent study by @WitaloKassiano

References: Original study: https://t.co/sU9gobYBc1 Second study:

Vastus lateralis growth was measured, and if the logic above is true, we'd expect the failure leg to see better vastus lateralis growth, but this didn't happen (similar between both. So currently, I don't think we can definitely say what explains these slight growth differences.

However, there is evidence against this. Specifically, another paper had trained individuals also perform the leg press before the leg extension, with one leg going to complete failure and the other leg likely stopping 1 to 2 reps from failure (inferred from rep numbers,).

With the failure leg, failure might have maximized the stimulus on the leg press and thus explains the better vastus lateralis growth, but fatigue from this may have impaired the stimulus on the leg extension, thus explaining the slightly worse rectus femoris growth.

The researchers provide a fascinating speculation. The leg press was always trained before the leg extension in the sessions. There's evidence that the leg press better grows the vastus lateralis, while the leg extension better grows the rectus femoris.

Quad growth was averaged from the rectus femoris and vastus lateralis. But when looking at the vastus lateralis, growth slightly favored failure. When looking at the rectus femoris, growth slightly favored non-failure (2-1RIR).

As mentioned, here's some extra info: The researchers recorded how many sets for the quads each subject performed in their regular training before the study, and each subject continued training with this number throughout the study. Halfway through, sets were increased by 20%

Do you need to train to failure to maximize muscle hypertrophy? This was an excellent paper by @MartinRefalo

Feel free to check out our recent video on better chest building options on the House of Hypertrophy YouTube channel ( https://t.co/qPSxLnukbO)

The Best Chest Exercise? Maybe Not.