EMBRACE ECCENTRIC MUSCLE CONTRACTIONS, and you may increase your muscle growth while spending half the time in the gym. Today we address that provocative title: Lift Less to Gain Muscle.
Today we explore a groundbreaking new study showing that eccentric muscle contractions — the ones that happen when a muscle is lengthened as the weight is lowered — are more effective at increasing muscle mass.
“Champions aren’t made in the gyms. Champions are made from something they have deep inside them — a desire, a dream, a vision.” – Muhammad Ali.
Weight training: Lift less to gain muscle
Do you do weight training? I enjoy weight lifting, although with weights far lighter than I did in my younger years. A new study from Edith Cowan University (Australia) discovered this:
Eccentric muscle contractions — the contractions that occur when a muscle is lengthened as the weight is lower — are more effective at building size.
Further, the study, published in the European Journal of Applied Physiology, found that muscle gains are achievable by doing half the number of repetitions.
Let’s look at the study in more detail. The researchers (from Japan and Brazil) had groups of people perform three curl exercises twice weekly for five weeks. Another group did no exercise:
- Eccentric only (lowering) exercises, but with only half the number of repetitions as the other exercise groups.
- Concentric (raising) exercises
- Both eccentric and concentric exercises
- No exercise
Eccentric group members gained more muscle with less work
The group doing eccentric-only exercises achieved strength gains equal to the others, despite performing half the number of repetitions. The muscles became thicker in the eccentric exercise group.
Many think the lifting (curling or concentric) action provides the most benefit for dumbbell curls. The researchers found concentric muscle contractions contributed little to muscle improvements. It is more efficient to focus on eccentric contractions.
Here’s the take of a study author:
“Bringing it back to the gym, try using two hands to perform the concentric element of the movement and one hand lowering — the eccentric element — in the following exercises: bicep curls, overhead extensions, front raises, and shoulder press.”
Heading down to the legs, Professor Nosaka said we can apply the same technique to knee extensions, leg curls, and calf raises.
“We know one eccentric muscle contraction daily can increase muscle strength if performed five days a week — even if it’s only three seconds daily — but concentric (lifting a weight) or isometric muscle contractions (holding a weight) does not provide such an effect,” Professor Nosaka said.
Thank you for joining me today. Lift less to gain muscle. If you enjoy this type of writing, please consider signing up to follow this blog!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
