Your quadriceps are four separate muscles that require thoughtful training to grow. Research points to full range of motion, a mix of compound and isolation exercises, adequate weekly volume, and progressive overload as the key drivers of quad hypertrophy.
Two recent studies examined whether training muscles in a stretched position produces more growth. For the hamstrings, the answer was a clear yes. For the biceps, the two positions produced nearly identical results. The difference may come down to how much each muscle's working length actually changes.
A 2024 study found that taking a full week off from training in the middle of a 9-week program didn't help or hurt muscle growth in trained young adults. However, continuous training produced better strength gains than including a deload week.
A 2025 study found that dumbbell and cable lateral raises produce identical lateral deltoid growth in trained lifters. Meanwhile, research on elbow angle suggests keeping your arm straighter may increase muscle activation. Here is what the evidence means for your shoulder training.
Your lats are the biggest muscle in your body, yet they have been surprisingly understudied. New research reveals how they grow at the fiber level, whether extra protein helps, and why your grip width on the pulldown barely matters.