Mixed
Hip extensor and ankle plantar flexor relative muscular effort (RME) are primarily driven by increasing barbell load, whereas knee extensor RME is primarily driven by squat depth.
Design your squat program based on your target muscle. If you want to strengthen your glutes and calves, you must use heavy weights (high barbell load), as depth alone won't stimulate them enough. If you want to strengthen your quads, focus on going deep, regardless of the weight. This allows for targeted training where you can prioritize depth for quads and weight for posterior chain.
Barbell load had a greater effect on ankle plantar flexor RME, whereas squat depth influenced the knee extensor RME... Both greater squat depth and barbell load increased hip extensor RME.
Why this rating
Robust biomechanical methodology with inverse dynamics.
Source
Effect of Squat Depth and Barbell Load on Relative Muscular Effort in Squatting
Megan A. Bryanton et al. · The Journal of Strength and Conditioning Research · 2012
DOI 10.1519/jsc.0b013e31826791a7
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →