Researchers from Japan and Australia recruited 36 healthy young adults for the study. They were curious to see how performing the same exercise—arm resistance training lowering heavy dumbbells in a bicep curl—at different intensities and frequencies affected fitness outcomes. One group did a set of six contractions one day a week (low intensity, low frequency), the other did a set of 30 contractions one day a week (high intensity, low frequency), and the last one did a set of six contractions five days a week (low intensity). , high frequency).

Everyone followed this routine for four weeks before measuring their muscle strength and muscle thickness. After a month had passed, those in the group that performed a series of six contractions five times a week were the only ones who saw significant improvements in muscle strength and thickness. The group that performed 30 contractions in one day experienced an increase in thickness but no increase in strength, while the group that performed six contractions in one day experienced no increase in muscle size or strength.

This study shows that if muscle strength and thickness are your goals (and rightfully so, as they have been linked to things like weight management, heart healthand blood sugar balance), you’ll want to do lighter, shorter exercises—but do them more often.

By Blanca

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