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Skeletal muscle possesses the ability to change its structural and mechanical characteristics in response to its external environment (i.e. it is adaptable). The exact nature of such adaptations is manipulated by, amongst other things, the mechanical stimulus provided to the said muscle. Resistance exercise is an example of one such stimulus, and is used in a variety of settings, such as athletic performance, general health and fitness, injury prevention and rehabilitation. It is also now commonplace for resistance exercise to be used to offset the debilitating effects of illness, disease and sarcopenia (the latter being a term used to describe the age-related loss in muscle mass, which is also accompanied by increased fatty tissue infiltration and the ensuing decrement in muscle ‘quality’). The objectives of the resistance exercise protocol therefore, will vary due to the unique nature of each setting, and therefore should be optimised in order to bring about a specific and desirable set of adaptations. Frequent adaptations that are sought from resistance exercise regimes include an increase in muscle cross-sectional area (CSA) and strength [1], alterations to muscle architecture (spatial arrangement of muscle fibres within a muscle [2]), and greater maximal activation of the musculature [3].

How Deep Should You Squat to Maximise a Holistic Training Response? Electromyographic, Energetic, Cardiovascular, Hypertrophic and Mechanical Evidence