The Most Scientific Way to Train QUADS | Quad Training Science Explained

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IN THIS VIDEO ▹

Scientific References:

Cadaveric Studies:
‣ https://www.ncbi.nlm.nih.gov/pubmed/22218383
‣ https://www.ncbi.nlm.nih.gov/pubmed/26732825

Muscle Fiber Composition:
‣https://www.strengthandconditioningresearch.com/muscles/quadriceps/#4

Torques in the Squat vs Front Squat:
‣ http://2x4strength.com/

Front Squats:
‣ https://www.ncbi.nlm.nih.gov/pubmed/26252837
‣ https://www.ncbi.nlm.nih.gov/pubmed/25630691

Squat Depth:
‣ https://www.ncbi.nlm.nih.gov/pubmed/23604798
‣ https://www.ncbi.nlm.nih.gov/pubmed/26252837

Squat Stance Width:
‣ https://www.ncbi.nlm.nih.gov/pubmed/10188748
‣ https://www.ncbi.nlm.nih.gov/pubmed/19130646
‣ https://www.ncbi.nlm.nih.gov/pubmed/11404665
‣ https://www.ncbi.nlm.nih.gov/pubmed/18975260

EMG Activation on Lunges, Step Ups, Extensions, etc:
‣ https://www.ncbi.nlm.nih.gov/pubmed/18975260

Leg Extensions and Foot Position:
‣ https://www.ncbi.nlm.nih.gov/pubmed/16437818
‣https://www.researchgate.net/publication/232217996_An_Electromyographical_Comparison_of_the_Squat_and_Knee_Extension_Exercises

Leg Extension Safety:
‣ http://nicktumminello.com/2011/05/are-leg-extensions-good-or-bad-safe-or-dangerous-effective-or-a-waste-of-time-functional-or-nonfunctional-exercise-expert-brad-schoenfeld-has-the-surprising-answers/

Quad Training Volume and Frequency:
‣ https://renaissanceperiodization.com/quad-training-tips-hypertrophy/

Video Clip Attribution:
‣ https://www.youtube.com/watch?v=BS-oRydlnCE
‣ https://www.youtube.com/watch?v=VvVpJZeJyNE
‣ https://www.youtube.com/watch?v=8fulA0RGzDU

The quad anatomy sketches are originals created by CaptainPeru:
‣ https://www.instagram.com/capitanperu/

Research assistant: Max Edsey
‣ maxedsey@gmail.com

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This video was edited by Jeff Nippard using Final Cut Pro X

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I’m 5’5, 173 lbs

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