2 years ago

A New Study out of Australia has shown that there is more efficient and effective way to conduct certain exercises, that provides the same results, but with half the effort.
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When it comes to exercise, an approach that's able to achieve the same results with less effort sounds too good to be true – but that's what researchers have discovered in an analysis of exercise techniques and the subsequent changes in muscle strength and size. This latest study looked at three different types of dumbbell curl exercise:
Concentric (lifting weights, which in turn shortens the muscle), and
Eccentric (lowering weights, and therefore lengthening the muscle), and
Both concentric and eccentric together (alternately lifting and then lowering weights in the same exercise). While all these exercises improved concentric strength (that’s lifting), only the eccentric (that’s 002 lowering) and the concentric-eccentric (003 both up and down) exercises improved eccentric (lowering) and isometric (that’s static) strength.
What's more, the improvements in the group doing lifting-and-lowering exercises were about the same as those in the group doing lowering exercises only – or half as many reps.
Professor Ken Nosaka, Director of Exercise and Sports Science at the Edith Cowan University in Australia said "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."
In other words, the eccentric muscle actions achieve the same results as the concentric-eccentric exercises, even though the technique takes half the time. The eccentric-only exercises (that’s lowering only) also scored highest in terms of muscle thickening. The results were based on four groups of people:
• 14 people doing concentric exercises,
• 14 people doing eccentric exercises,
• 14 people doing concentric-eccentric exercises, and
The exercise routines were carried out twice a week for five weeks, with 3 sets of 10 repetitions each time. And there was a control group of 11 people who did not do any exercise at all. Based on the results, the researchers suggest using two hands to lift weights up into position before switching to one hand for eccentric (lowering) actions in exercises such as bicep curls and overhead extensions. The study authors say the same principles should also extend to leg exercises.
Professor Ken Nosaka said "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 3 seconds a day – but concentric or isometric muscle contraction does not provide such an effect."
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