You Can Train In Simply 3 Seconds Per Day, Research Finds

An Edith Cowan University study found that performing one muscle contraction for just three seconds per day increased muscle strength…


The idea of ​​being in perfect shape with bulging biceps, firm abs and monster calves is a great idea… Until you get to the gym and realize that you have to work really hard to get there.

Not to mention, how ‘clean’ you have to eat – if you want a ripped body, you can say goodbye to burgers and tacos. And for this reason, not many of us look like Chris Hemsworth or Dwayne “The Rock” Johnson.

But for those of you who are a little lazy and can’t imagine a happy life without fried food, finally there is hope for you to be boosted with a little effort. Maybe you can actually have the cake and eat it too…

Scientists at Edith Cowan University (ECU) in Perth, Australia have revealed that just three seconds of exercise per day will build muscle. Seriously.

A study conducted by ECUled by Professor Ken Nosaka and in collaboration with researchers from the Niigata University of Health and Welfare Japan, supervised 39 participants who were asked to perform one muscle contraction (bicep curl) with maximum effort for three seconds per day, for five days a week over a month.

Of these 39 participants, a third were asked to perform an isometric bicep curl (focusing on keeping the weight parallel to the floor), a third were asked to do a concentric bicep curl (focused on lifting weights) and the final third were asked to do an eccentric bicep curl (focused on losing weight). And the other 13 participants who were also monitored as part of the study, were asked not to exercise at all for a month.

Doing bicep curls for just three seconds a day can increase muscle strength… Image Credit: Getty Images

And the results showed that in just a month all 39 participants who did some form of bicep curl for three seconds, five times a week, had increased muscle strength. While the group that did not exercise for a month did not experience an increase in muscle strength.

The bicep curl eccentric group received the most benefit; overall muscle strength increased by 11.5 percent. Professor Nosaka is pleased with the results and says it shows that long hours in the gym are not necessary.

“Research shows that a small amount of exercise stimulus – even 60 seconds in four weeks – can increase muscle strength. Many people think you should spend a lot of time exercising, but that’s not the case. Short, good-quality exercise is still good for your body and every muscle contraction is important.”

Professor Nosaka

Professor Nosaka also says that he plans to investigate other muscle groups and hopes the study yields similar results – because it means that beneficial total body exercises can be performed in a very short time.

“We haven’t investigated other muscles yet, but if we found the three-second rule also applies to other muscles, then you might be able to do a full-body workout in less than 30 seconds.”

Professor Nosaka

If you’re thinking about canceling your gym membership because you never went, this could be a sign you’re doing it. Get heavy dumbbells and do eccentric bicep curls for three seconds per day and say hello to increased muscle strength. That doesn’t mean it will tear your whole body apart but hey: it’s a must try…

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