Friday, April 10, 2026

Significantly greater muscle growth from only when the leg muscle is fully stretched: Walking secret

 

 https://pubmed.ncbi.nlm.nih.gov/33977835/

 vastus lateralis is the largest, most powerful muscle of the quadriceps group, situated on the lateral (outer) side of the thigh.

 

Walking generally allows for a more natural, higher range of knee motion compared to using a walker, which can promote a more rigid, less flexed gait.
  • Rollator Walking Limits Flexion: Biomechanical studies indicate that walking with a rollator (wheeled walker) reduces the range of motion of the knee and ankle joints, often leading to less flexion in these joints compared to normal walking.
  • Reduced Knee Moment: Rollator walking can reduce the knee extensor moment (the force on the knee) by up to 50% compared to normal walking

 This study on leg curls proves why walking is key to leg strength - fully extending glutes and quads

After 12 weeks...the muscle when fully stretched provides a powerful stimulus for growth

 for bicep curls make sure to fully flex and stretch the arm down to get the most effect...

 

 

 

 

This study proves a 50% increase in muscle strength when the knee is flexed by 70% or more as occurs during walking.

"where the muscle is in a lengthened state, may promote a hypertrophic response even greater...the greater mechanical stress imposed under the
condition of a stretched muscle may therefore promote a synergistic anabolic stimulus." ...
The study compared changes in strength and regional muscle hypertrophy between different ranges of motion (ROM) in the knee extension exercise. Forty-five untrained women were randomized to either a control group or to perform the exercise in one of the following 4 groups (0°=extended knee): Full ROM (FULLROM: 100°-30° of knee flexion); Initial Partial ROM (INITIALROM: 100°-65°); Final Partial ROM (FINALROM: 65°-30°); Varied ROM (VARROM: daily alternation between the ROM of INITIALROM and FINALROM). Pre- and post-training assessments included one repetition maximum (1RM) testing in the ROM corresponding to the initial, final and full ROM, and measurement of cross-sectional areas of the rectus femoris and vastus lateralis muscles at 40%, 50%, 60% and 70% of femur length in regard to regional muscle hypertrophy. Results showed that the INITIALROM group presented a greater relative increase than all groups at 70%

https://pubmed.ncbi.nlm.nih.gov/33977835/

 vastus lateralis is the largest, most powerful muscle of the quadriceps group, situated on the lateral (outer) side of the thigh.

Walking generally allows for a more natural, higher range of knee motion compared to using a walker, which can promote a more rigid, less flexed gait.
  • Rollator Walking Limits Flexion: Biomechanical studies indicate that walking with a rollator (wheeled walker) reduces the range of motion of the knee and ankle joints, often leading to less flexion in these joints compared to normal walking.
  • Reduced Knee Moment: Rollator walking can reduce the knee extensor moment (the force on the knee) by up to 50% compared to normal walking

 This study on leg curls proves why walking is key to leg strength - fully extending glutes and quads

After 12 weeks...the muscle when fully stretched provides a powerful stimulus for growth... relative increase of cross-sectional area at 40%, 50%, 60%, and 70% of femur length. INITIAL = INITIALROM; FINAL =
FINALROM; FULL = FULLROM; VAR = VARRO

"where the muscle is in a lengthened state, may promote a hypertrophic response even greater...the greater mechanical stress imposed under the condition of a stretched muscle may therefore promote a synergistic anabolic stimulus." .
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