Dr. Layne Norton

There's quite a few studies on this.

But

when they compare partials in a lengthened position, so say if you're just doing the bottom part of a squat in a partial, which by the way, sounds horrible, compared to a full range of motion, you see similar hypertrophy.

So it appears that putting tension on a muscle in a lengthened position is important.

So those are kind of the three things I look at is, you know, mechanical tension, number of hard sets,

training at long muscle lengths.

Within that, the world is pretty much your oyster as to how you do it.

Now, I will say I was in the camp for a long time of this whole like you can't grow like regional portions of muscle based on like how you do exercises.

Well, that was one that bro science might have been right on.

It looks like I was wrong on, right?

Because there was actually –

There was a study that just came out looking at, I think, leg press versus leg extensions.

And they showed that leg extensions preferably activated the –

rectus femoris, so kind of like the middle part of your quad.

I think I got the muscle right.

And then the leg press preferably grew the vastus lateralis.

So you probably want to do both, right?

Because there's some people out there that say, all you need is the compounds.

You don't need to do any isolation.

Well, if you want to get the most out of your regional growth, it's probably good to mix it up.