Seven-time Mr. Olympia Arnold Schwarzenegger often advises people to stick to the time-tested variations of exercises. The 76-year-old bodybuilding legend only recommends you mess with standard and proven variations when there’s enough evidence. However, this time, he recommended an adjustment to leg extensions.

Arnold Schwarzenegger explained that research has found that the decades-old way of performing leg extensions may not be optimal. Leg extensions are among the most popular exercises in gyms across the world. Almost no other exercise isolates the quad muscles so efficiently. So, it’s a go-to exercise for people looking to put on mass.

However, “New research suggests changing the angle to your torso and leaning back when doing leg extensions can help your legs grow like never before,” Arnie wrote in his fitness newsletter. Schwarzenegger explained that once you strap into a leg extension machine, you contract your quads until they are perpendicular to your torso.

Researchers found that adjusting your upper body to lean backward “can influence one of the biggest muscles in your legs… The rectus femoris,” he wrote. Scientists found that doing this reduced hip flexion and skyrocketed muscle in the targeted muscle.

“Leaning back at a 40-degree angle increases muscle growth in your quads by up to 170 percent,” revealed Arnold Schwarzenegger. Arnie also explained that this wasn’t the first study that tested the same thing. A previous study found making this adjustment resulted in more muscle activation, but there was a catch.

Arnie explained that increased muscle activation doesn’t always result in improved hypertrophy. However, a recent study substantiated that at least in the case of leg extensions, adjusting the exercise resulted in better hypertrophy. However, Arnold Schwarzenegger has changed the perception of a specific exercise in the past as well.

Arnold Schwarzenegger exonerated an infamous exercise

As new research challenges established ideas, popular exercises may become rare. However, the opposite may happen as well. Recently, Arnold Schwarzenegger highlighted new research that rescued the reputation of the infamous behind-the-neck shoulder press. Although it was popular in the 70s, studies found it to be harmful to the shoulder joints.

However, the new research has come to a different conclusion. “Behind-the-neck presses activate more muscle fibers in your shoulders,” wrote Arnold Schwarzenegger. While lifting too much weight or having a compromised range of motion may cause harm, people with no pre-existing issues are not at risk when performing behind-the-neck presses.

While it may be difficult to keep pace with the latest developments in exercise science, Arnold Schwarzenegger has your back. The former Mr. Universe continues to provide useful insights that you can incorporate into your workouts.