Galileo Research Facts No. 4: Does muscle activation increase with knee angle and additional loads?

To improve muscle function and muscle power research shows that a time under contraction of 90 seconds is most efficient. Using Galileo this can is equivalent to static or very slow dynamic training to fully exhaust the trained muscle groups in 90 seconds. This can be easily archived using deep squats to exhaust upper legs and glutes. The important point is to use knee angles between 45° and 90° (upper leg horizontal), upper body bent forward (activation of glutes), body weight on the heels (fore-foot almost unloaded). In this position with loaded heels foot positions of more much more than pos. 2 are not feasible. For fit individuals the own body weight is not sufficient enough to exhaust the muscles in less than 60 or 90 seconds.

One possibility is to do the exercise one-legged (double the weight per leg). Alternatively additional weight (30% to 100% of body weight dumbbell) can be used. Using weight has the advantage that the muscles of the back are also trained. At the beginning two small dumbbells (0,5kg to 5kg, one per hand, held forward with straight arms) can be used. Make sure there is no joint pain during the training (less deep squat until no pain) When using extra loads start with low weights to fully exhaust the muscles in not less than 50 seconds. When full exhaustion takes longer than 70 seconds slowly increase weights.

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