New study: This training method is more effective

If you’re one of those people who finds it hard to squeeze a trip to the gym into your daily life, this could be good news.

according to A new study from Edith Cowan University in Australia You can probably cut your strength training in half and get the same results.

Researchers have discovered that it is more effective to lower weights if you want to build more muscle mass and more strength – rather than lift it.

A big difference in the forms of training

The researchers divided the participants into three different groups and had them do dumbbell exercises twice a week, while the control group did nothing at all during the five weeks of the study.

During training sessions, one group did what is called eccentric training, in which weights are lowered and muscles are worked while stretching.

Another group carried out the so-called focused training, in which weights are lifted and the muscles are worked during contraction.

A third group did exercises where they raised and lowered weights—a combination of focused training and eccentric training.

Half the work – same effect

Interestingly, the researchers were able to see the same improvement in strength in the group that lowered the weights and the group that raised and lowered the weights—even though those who performed the eccentric training did only half as many repetitions as the others.

The researchers were also able to measure a greater improvement in the same muscle thickness in the “lowering” group, with a 7.2 percent increase in muscle cross-section compared to a 5.4 percent increase in those who raise and lower.

According to the researchers, the study shows that we can become more efficient during the time we exercise.

We already know that one eccentric contraction a day can increase muscle strength if done five days a week – even if it’s only for three seconds a day. However, concentric and constant muscle contractions do not have the same effect, Professor Ken Nosaka says:One of the researchers behind the study.