Thread by @nick_krontiris

The findings of this one suggest that mechanical loading during medium-weight squats (40% to 60% of 1RM) might be an effective training stimulus to promote anabolic patellar tendon responses and improve tendon mechanical and morphological properties.

- Tendon strain during exercise is a critical regulatory factor in tendon adaptive responses and there are indications for an optimal range of strain that promotes tendon adaptation.

- Back squats are used to improve patellar tendon properties in sport and clinical settings.

- This study tried to quantify patellar tendon strain during loaded back squats at 40, 60 and 80% of the 1RM and during maximum isometric knee extension contractions (MVC) using ultrasonography.

- In this study, the average patellar tendon strain values were between 4.7 and 8.2% during the investigated squats, which shows that the mechanical loading during medium-weight squats (40% to 60% of 1RM) might already be sufficient to promote anabolic patellar tendon responses.

- That said, the variability between the investigated participants was too high to regulate patellar tendon strain during squats only based on the 1RM.

Quantification of patellar tendon strain and opportunities for personalized tendon loading during back squats (open access)

doi.org/10.1038/s41598…

#exercise #Workout #TrainHard #GymLife #GymTime #muscle #strength #lift #GetStrong #cardio #hiit