💪 Strength training can be challenging for many people, and some may not enjoy it.
However, research from Niigata University of Health and Welfare in Japan and Edith Cowan University in Australia has revealed that by performing just 3 seconds of intense eccentric contractions (such as lowering weights slowly) on 3 days a week, it is possible to increase muscle strength.
This research provides an opportunity for improving health with minimal effort 💥
The study involved 26 healthy university students who were divided into two groups: one group performed 3 seconds of maximum voluntary eccentric contractions two days a week (two days a week group), and the other group did the same but on three days a week (three days a week group). Both groups trained for four weeks.
Subsequently, the researchers assessed changes in muscle strength before and after the four-week training period, compared the results between the two groups, and measured changes in the biceps brachii and brachialis muscles.
A comparison was also made with a group that performed similar training five days a week.
2 Days a Week Group
No significant changes in muscle strength
3 Days a Week Group
Significant increases in muscle strength
・2.5% increase during concentric contractions
・3.9% increase during eccentric contractions
5 Days a Week Group
Larger increases in muscle strength
compared to the 3 days a week group
・12.8% increase during concentric contractions
・12.2% increase during eccentric contractions
※ No significant changes in the thickness of the biceps brachii and brachialis muscles.
From this research, it is suggested that to increase muscle strength in just 3 seconds a day performing intense eccentric contractions on at least 3 days a week is effective.
🏋️♂️ Moreover, a higher frequency of weekly training sessions may lead to even greater gains in muscle strength.
Effect of daily 3-s maximum voluntary isometric, concentric, or eccentric contraction on elbow flexor strength.
💡 We hope this information is helpful when considering your physical health.