Muscle growth twice as fast: this fitness hack is scientifically proven

So was the study

To examine the effectiveness of the muscle-building exercises, the Australian research team divided the participants into three training groups. The groups performed dumbbell pushups twice a week for five weeks. One group only performed the concentric movement, ie weight lifting, of the exercise, the second group only the eccentric movement, ie lowering, and the third group both phases of the movement.

The results after five weeks were promising. Participants in all groups were successful in terms of muscle strength and muscle size. but the group that only trained eccentrically did half the repetitionsto achieve the same training effect as the athletes in the other two groups. In fact, however, the eccentric trainees were able to gain even more muscle size than the comparison groups. Subjects in the two concentric exercise groups increased their muscle girth by approximately 5.4 percent. But the eccentrics did it. 7.2 percent more volume in muscles.

Make your training more effective

Case in point: By concentrating on the lowering and stretching movement, you can achieve faster and better training success. So, to get the most out of strength training in the future, you should Focus mainly on the weight loss phase. put. How does that work exactly? We explain it in more detail below:

In the future, introduce downhill moves. Push-ups, shoulder presses, leg raises, or leg curls out as slowly as possible. The target muscles should remain under tension for as long as possible during the slow descent. Also in body weight exercises you can take advantage of the knowledge of the eccentric phases squat as slow as possible come down or yourself lowering to the ground during push-ups in slow motion.

Also ABS Ideally, do it eccentrically, leaning back as slowly as possible as your stomach stretches again. The same applies to lungs: You can consciously do lunges by bending your legs.

by the way: If you have paid little or no special attention to the eccentric part of an exercise, don’t despair. Because the findings from the Australian study also show very clearly that muscle volume increases with any type of regular strength training. So you don’t have to throw away all the exercises in your training plan. It is enough to take more time for the eccentric part of an exercise in the future. Instead of dropping the weights, lower them slowly under control and tension. Your muscles will thank you.

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