The most effective training regimen to increase muscle strength
– Researchers from Edith Cowan University, Niigata University and Nishikyushu University found that short workouts five times a week increase biceps strength more effectively than long workouts.
The article was published in the Scandinavian Journal of Medicine and Science in Sports.
The study included 36 healthy volunteers. They each performed biceps dumbbell extensions for four weeks, but distributed the load differently.
The participants were divided into three equal groups: the first performed 30 stretches on one day, the second – six stretches five days a week, and the third – six stretches only once a week.
The latter group showed no change in muscle size or strength, while the other two groups showed almost the same increase in muscle thickness. But for those who exercised little or less often, the increase in muscle strength was 10% greater than for those who exercised once a week.
Scientists believe that their findings apply to other types of training, in which muscle adaptation occurs during rest. This was known before, but, apparently, for strength growth, the muscles need not only rest, but also more frequent loads.
The results aren’t limited to bodybuilders: muscle loss is linked to many different diseases and health problems, including cardiovascular disease, cancer, dementia, type 2 diabetes, and musculoskeletal problems, including osteoporosis.
Effective training can prevent the decline in muscle mass and strength with age.