Want big quad pumps? Protecting the knee? Here's a movement you could incorporate. Usually done in the 15-20 rep range for at least 5 sets. Well all movements are done with at least 5 sets anyway Relax... if you've read a recent research that its more of a calf exercise. I've seen it too. I just choose to disagree because it didn't apply to me. Research is seen very differently in China. It is to explain deeper into the coaches and athletes discoveries and experiences in the gym. It isn't to be the leading method to developing training methodologies Each athlete will feel different muscle groups and impact of the movements they incorporate. The research comes in to explain why based on their muscular insertion, limb lengths, sequence of movement execution, etc. That's why I read many years ago... a bodybuilder saying pec flies or something creates the gap between the pec. An anatomist said nothing in that movement can create a gap. Yet the bodybuilder swears by it. So in the case of this, is the bodybuilder's experience false? This was during the teenbodybuilding.com days. Actually try asking CT Fletcher 😂 I'll leave you to draw your own conclusions but I know where I stand today. Its different from a few years ago #lifthardwl #fitness #chineseweightlifting #weightlifting #narrowsquat #crossfitweightlifting #crossfit #squats