The research study discovered that those who just reduced a weight experienced the very same muscle strength and size enhancements as those who raised and reduced weights, regardless of carrying out half the variety of repeatings.
A current research study has actually exposed that a particular kind of contraction is the most reliable at constructing muscle strength and size. This implies that we might have the ability to attain the very same outcomes by lowering our weightlifting regular by half.
Good news for those with hectic schedules who discover it challenging to suit a fitness center exercise: a brand-new research study from Edith Cowan University recommends that you might have the ability to lower your weightlifting regular by half and still attain the very same outcomes.
The research study discovered that a person kind of contraction is most reliable at constructing muscle strength and size which the focus must be on decreasing weights instead of raising them. The research study included groups of individuals carrying out 3 various kinds of dumbbell curl workouts and determining the outcomes. The research study group likewise consisted of scientists from Niigata University and Nishi Kyushu University in Japan, in addition to Londrina State University in Brazil.
It discovered those who just reduced a weight saw the very same enhancements as those who raised and reduced weights– regardless of just carrying out half the variety of repeatings.
Professor KenNosaka Credit: Edith Cowan University
ECU’s Professor Ken Nosaka stated the outcomes enhanced previous research study showing a concentrate on “eccentric” contraction– in which triggered muscles are extended– is more vital to increasing the strength and size of muscles, instead of the volume.
“We already know only one eccentric muscle contraction a day can increase muscle strength if it is performed five days a week — even if it’s only three seconds a day — but concentric (lifting a weight) or isometric muscle contraction (holding a weight) does not provide such an effect,” Professor Nosaka stated.
“This latest study shows we can be far more efficient in the time we spend exercising and still see significant results by focusing on eccentric muscle contractions. In the case of a dumbbell curl, many people may believe the lifting action provides the most benefit or at least some benefit, but we found concentric muscle contractions contributed little to the training effects.”
Crunching the numbers
The research study included 3 groups who carried out dumbbell curls two times a week for 5 weeks, plus a control group who not did anything.
Of the training groups, one carried out eccentric-only contraction (decreasing weight), another concentric-only contraction (lifting weight) and another carried out both concentric and eccentric contraction (lifting and decreasing weight additionally).
All 3 saw enhancements in concentric strength, however this was the only enhancement for the concentric-only group.
The eccentric-only and concentric-eccentric groups likewise saw substantial enhancements in isometric (fixed) strength and eccentric strength.
Most remarkably, regardless of the eccentric-only group doing half as lots of representatives as those raising and decreasing weights, the gains in strength were extremely comparable and the eccentric-only group likewise saw a higher enhancement in muscle density, a sign of muscle hypertrophy: 7.2 percent compared to the concentric-eccentric group’s 5.4 percent.
“Understanding the benefits of eccentric-focused training can allow people to spend their time exercising more efficiently,” Professor Nosaka stated.
“With the small amount of daily exercise needed to see results, people don’t necessarily even have to go to the gym — they can incorporate eccentric exercise into their everyday routine.”
Putting it into practice
So how can we put this understanding to utilize in the health club?
Using a dumbbell, Professor Nosaka advises utilizing 2 hands to assist with the concentric (lifting weight) stage, prior to utilizing one arm for the eccentric stage (decreasing weight), when carrying out:
- Bicep curls
- Overhead extension
- Front raise
- Shoulder press
Using leg weight makers, Professor Nosaka advises utilizing the very same concentric/eccentric strategy when carrying out:
- Knee extensions
- Leg curls
- Calf raises
Looking after house bodies
Happily, Professor Nosaka states you do not require health club weights to use the very same concepts to an exercise and has actually created numerous basic workouts one can do in the house.
In the workouts, feel that the contracting muscles are slowly extended from the start to the end of the series of movement.
After each eccentric contraction, lessen the effort to return to the beginning position (i.e., concentric contraction).
Repeat 10 times for each workout.
Chair sit: From a half-squatting position, take a seat gradually on a chair in 3 seconds, (narrower and broader positions will develop various results). If this is simple, attempt to take a seat with one leg.
Chair recline: Sit on the front of a chair to make an area in between your back and the back-rest, recline back gradually in 3 seconds (arms can be crossed at the chest or hold at the back of a head).
Uneven squat: Stand behind a chair, lean to one side to put more weight on one leg, then squat down in 3 seconds.
Heel down: Still behind a chair, lean forward and raise your heels. Then, lift one leg off the ground and lower the heel of the other leg in 3 seconds.
Wall kiss: Lean versus a wall with both arms completely extended. Bend the elbow joint gradually over 3 seconds up until your face gets near to the wall.
Front lunge: Place one leg in front of the other and flex the knees much deeper over 3 seconds.
Reference: “Comparison between concentric-only, eccentric-only, and concentric–eccentric resistance training of the elbow flexors for their effects on muscle strength and hypertrophy” by Shigeru Sato, Riku Yoshida, Fu Murakoshi, Yuto Sasaki, Kaoru Yahata, Kazuki Kasahara, Jo ão Pedro Nunes, Kazunori Nosaka and Masatoshi Nakamura, 15 September 2022, European Journal of Applied Physiology
DOI: 10.1007/ s00421-022-05035- w
