Researchers from Australia and Japan have found that a workout similar to what you see at the gym can speed up muscle building
Scientists from Edith Cowan University (ECU), Australia, and Niigata University, Japan, seem to have found the solution for those who don’t like spending a lot of time in the gym.
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Researchers may have developed what would be the world’s shortest workout for building muscle strength. The exercise consists of a single 3-second movement, repeated three to five times a week, with dumbbells. The bicep region has demonstrated real results and the effect on other muscles has yet to be tested.
“It is important to note that even a very small amount of exercise can make a difference to our bodies if done regularly,” explains Ken Nosaka, professor of ECU and one of the authors of the study, in a note on the importance of avoiding sedentary behavior.
3 second workout to build biceps
In the gym, the 3-second workout is known as a straight curl, in which the person has a straight spine and pins the elbows to the sides of the body in a 90ยบ position, lifting the dumbbells. However, according to the study, you need to lower the dumbbells, not raise them, to get results.
The research included 26 healthy young people, divided into two subgroups. The former performed the 3-second movement twice a week for a month. While the other repeated it three times in the same 30 days.
After that time, the researchers compared the strength of the volunteers’ biceps. Those who performed the exercise two days a week saw no significant changes. On the other hand, the three-day group had increases considered significant in concentric strength (2.5%), muscle contraction, and eccentric strength (3.9%) while stretching the muscle.
Doing the same 3-second workout for five days yields even greater results, as demonstrated by the same research team in a previous study. At the time, the increase in strength was much greater, calculated to be over 10%.
important notes
The results showed that short workouts can be very effective for gaining muscle mass. However, the researchers say more tests are needed to figure out whether all muscle groups respond well to these brief stimuli.
Also, it’s worth noting that the gain from this type of exercise is only reflected in muscle strength and not cardiovascular conditioning. Therefore, aerobic activities are still important to complement your exercise routine.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
