Leg extension
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and his guest discuss the leg extension test as a simple strength test that can be done fairly easily. The standard is being able to perform a leg extension with your body weight for one repetition. If you're over 40, the standard can be adjusted down by 10% per decade. They also suggest using repetition conversion equations if you're uncomfortable with finding your one rep max directly. By testing how many reps you can perform with a sub-maximal load for fewer than five reps, you can estimate your one rep max through various online calculators 1 2.
For optimal strength and hypertrophy, they also discussed the importance of pre-exhausting muscles with isolation exercises, such as leg extensions, before compound movements like squats. This allows for more targeted muscle engagement 3. They emphasized that different exercises can engage muscles differently due to individual biomechanics, suggesting that machines are helpful for isolation and targeting specific muscle growth if a given movement doesn't activate the intended area sufficiently 4.
Lastly, they mentioned the importance of exercise selection for preventing injury and enhancing strength development, advocating for a full range of motion and balanced movements 5.
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