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Reducing weights

Researchers at Edith Cowan University (ECU) have shown that by just "dropping" weights instead of lifting them, you may cut your gym routine in half. The study identifies the specific kind of muscular contraction that strengthens muscles the most.

The findings support Professor Ken Nosaka's hypothesis that eccentric muscle contractions are more crucial for boosting muscle strength and size than concentric contractions. When the engaged muscles are extended during the lowering portion of a biceps curl, an eccentric contraction takes place.

Professor Nosaka stated, "We already know that only one eccentric muscle contraction per day, performed five days a week, even for just three seconds, can increase muscle strength; however, concentric (lifting a weight) or isometric (holding a weight) muscle contractions do not produce such an effect.  

This most recent study demonstrates that by concentrating on eccentric muscle contractions, we can exercise far more effectively and yet achieve meaningful improvements.

Many people might believe that the lifting motion in the case of a dumbbell curl offers the greatest advantage, or at least some benefit, but the researchers found that concentric muscle contractions only made a little contribution to the training benefits.

For five weeks, three groups of study participants did dumbbell curls twice a week. One group only engaged in eccentric muscle contractions by lowering weights, another only engaged in concentric muscle contractions by elevating weights, while the third group engaged in both eccentric and concentric muscle contractions.

The sole benefit for those who only lifted weights was concentric strength, which was improved in all three groups of participants. The volunteers in the two weight-reduction groups also improved in isometric and eccentric strength.

The study's most intriguing discovery was that, although only performing half as many reps as those who lifted and dropped weights, people who solely did that exercise saw the biggest increases in muscle thickness.

Understanding the advantages of eccentric-focused training can help people make the most of their exercise time, according to Professor Nosaka. People don't even need to go to the gym to get the minimal amount of daily exercise they need to see effects - they may include eccentric activity into their regular routine.

Additionally, scientists from Londrina State University, Niigata University, and Nishi Kyushu University were a part of the worldwide research team.

Published in the European Journal of Applied Physiology is the study.