Maximize Muscle Growth: This NEW Study On Exercise Choice is Epic

Alpha Progression App: https://alphaprogression.com/HouseofH...
Z-anatomy - https://lluisv.itch.io/z-anatomy (program used for anatomy)

Timestamps:
0:00 Intro
0:30 Part 1: The New Study
2:13 Part 2: Principle One
11:08 Part 3: Principle Two
16:05 Part 4: Vastus & The Soleus

References:
New Study: https://link.springer.com/article/10....
Other Study on staight vs bent leg raises - https://www.frontiersin.org/journals/...
Bench press fails to optimally grow long head: https://pubmed.ncbi.nlm.nih.gov/32149... + https://pubmed.ncbi.nlm.nih.gov/23657...
Rows vs curls study: https://pubmed.ncbi.nlm.nih.gov/31268...
Pulldowns vs curls study: https://www.ncbi.nlm.nih.gov/pmc/arti...
Biceps involvement at shoulder review: https://www.ncbi.nlm.nih.gov/pmc/arti...
Biceps EMG data during chin-ups & pull-ups: https://pubmed.ncbi.nlm.nih.gov/21068...
Triceps long head EMG data - https://pubmed.ncbi.nlm.nih.gov/31397...
Mechanisms for "stretch" paper - https://pubmed.ncbi.nlm.nih.gov/36457...
Seated leg curls vs lying leg curls study: https://pubmed.ncbi.nlm.nih.gov/33009...
Leaning back vs normal leg extensions: https://sportrxiv.org/index.php/serve...
Overhead extensions vs pushdowns: https://pubmed.ncbi.nlm.nih.gov/35819...


Music:
1) Home - Resonance https://open.spotify.com/artist/2exeb...
2) Home - Hold
3) Playboi Carti x Pierre Bourne Type Beat "Different pt6" (Prod. Fedia) -    • [FREE FOR PROFIT] 💫 Playboi Carti x P...  
4) L'Indécis - Soulful https://chll.to/64a098ba + https://open.spotify.com/artist/5p1ic...
5) Angelic Pluggnb x Summrs x Autumn x Twinuzis Type Beat "TrenTwins" (Prod. Fedia) -    • [FREE FOR PROFIT] 💐 Angelic Pluggnb x...  
6) Isaiah Rashad Type Beat "Away from duties" Prod.Scarim -    • (FREE FOR PROFIT) Isaiah Rashad Type ...  
7) Lakey Inspired - Better Days - https://open.spotify.com/artist/3zDGj...
8) Home - Before the Night