Hany Rambod colleges Eric Janicki on quad coaching science.
Final up to date on April third, 2025
Muscle-building methods are evolving quickly with the newest hypertrophy research, driving quicker progress. Maximizing the stretch, eccentric drive, and ranging angles appear to be the foremost culprits.
How do you apply this to your coaching? In March 2025, elite former bodybuilding coach Hany Rambod emphasised these progress elements throughout a leg session with beginner bodybuilder Eric Janicki.
I’ve been doing this for 20 years. [These techniques] add up; it’ll hit otherwise.
—Hany Rambod
Rambod & Janicki’s FST-7 Leg Exercise
[Related: 3 Bodybuilding Myths You Need to Stop Believing]
The Analysis on Leg Extensions
Train setup can decide how muscle tissues are activated. Reclining the leg extension backrest hits the deep rectus femoris quad muscle greater than sitting upright as a result of a better stretch. Pushing the leg lever again below the seat enhances this impact. (1)
Higher-Internal Quad Focus & Vary of Movement
Rambod urged pointing the toes down like a ballerina (plantar flexion) to bias the inner-upper teardrop muscle tissues with quad extensions. Janicki carried out the primary half of the set with toes pulled towards the shins to maximise drive manufacturing, then switched to toes pointed downward for the second half.
The secret’s to maintain your hip anchored to get a full stretch.
—Hany Rambod
Place pads below the knees for a better higher quad stretch. Whereas pre-exhausting the quads with extensions isn’t needed, Rambod inspired it to reinforce the mind-muscle connection throughout subsequent compound lifts.
FST-7 Flex Units
Rambod believes posing throughout coaching interprets to higher aggressive bodybuilding success.
There are progress elements from flexing muscle tissues. You acquire the results you need on stage.
—Hany Rambod
FST-7 flex sets, or posing between units, is a quintessential a part of Rambod’s programming. After quad extensions, push on the outer toes and squeeze the quads for a complete of three minutes whereas hitting the entrance and aspect chest poses.
Squat Depth and Tempo
For those who have a tendency towards dominant glutes, Rambod suggested squatting till the thighs are slightly below parallel to stop the glutes from taking on. Overdeveloped quads detract from the V-taper aesthetic. Go gradual throughout squats to maintain pressure on the quads. For greater glutes, use a deeper vary of movement.
Regional Hypertrophy & Bracing
Janicki lay inclined on a V-shaped pad whereas mendacity hamstring curls to create a bent hip angle, much like how a preacher curl targets the biceps however for the hamstrings. Analysis signifies that muscle progress is maximized the place stretch and pressure are best. This variation biases the decrease hamstrings. (2)
References
- Mitsuya H, Nakazato Ok, Hakkaku T, Okada T. Hip flexion angle impacts longitudinal muscle exercise of the rectus femoris in leg extension train. Eur J Appl Physiol. 2023 Jun;123(6):1299-1309. doi: 10.1007/s00421-023-05156-w. Epub 2023 Feb 16. PMID: 36795130.
- Zabaleta-Korta A, Fernández-Peña E, Torres-Unda J, Francés M, Zubillaga A, Santos-Concejero J. Regional Hypertrophy: The Impact of Workout routines at Lengthy and Quick Muscle Lengths in Recreationally Skilled Girls. J Hum Kinet. 2023 Jul 15;87:259-270. doi: 10.5114/jhk/163561. PMID: 37559762; PMCID: PMC10407320.
Featured picture: @ericjanickifitness on Instagram