Emerging research suggests that engaging in a high-intensity, three-second eccentric bicep contraction three times a week can noticeably enhance muscle strength. While a tri-weekly regimen demonstrates advantages, a five-day-a-week routine yields even greater improvements, underscoring the value of frequent brief exercises.
The latest investigation elucidates how often one must exercise to truly enjoy its health benefits.
If you are curious about the health rewards of physical activity but reluctant to commit to daily exercise, new findings from Edith Cowan University (ECU) may offer guidance on the optimal weekly frequency for effective workouts.
The study involved participants performing a solitary, three-second maximal-effort eccentric contraction of the bicep muscle—akin to slowly lowering a substantial dumbbell from a flexed arm position to full arm extension.
Prior research conducted by ECU established that performing this specific exercise five days a week (Monday through Friday) for a month could substantially bolster muscle strength.
In this recent investigation, participants were divided into two cohorts. The first group conducted the single, three-second contraction twice weekly, while the second group carried out the same exercise three times a week.
After a month, a comparative analysis of the participants’ bicep muscle strength was undertaken. Those in the twice-weekly group observed no meaningful changes. However, those in the three-day group recorded minor yet significant improvements in both concentric strength (by 2.5%) and eccentric strength (by 3.9%).
The study’s lead, Professor Ken Nosaka, noted that these findings deepen our understanding of how the human body responds to physical exercise, and how this knowledge can be practically applied.
“Our prior research indicated that frequent, shorter training sessions are more efficacious than one or two elongated sessions per week,” said Professor Nosaka. “With these new data, we have a better grasp of the threshold where these minimal exercises begin to yield appreciable benefits. The findings suggest a minimum of three weekly sessions for this specific type of three-second eccentric training.”
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More is Better, but There’s a Limit
Although three days per week show significant results, adding a couple more days to the regimen will bring about superior improvements in strength. In the previous study, participants who exercised five days a week saw an over 10% increase in strength compared to the three-day group. However, Professor Nosaka cautioned against the notion that daily exercise would result in further gains.
“Muscles adapt during rest periods, thus they require downtime for enhanced strength and mass,” he stated. “While the exercise duration was only three seconds, the resting period between exercise sessions in the study was exceedingly longer, allowing for muscle recovery. Still, muscles do appear to benefit from more frequent stimulation, particularly for minimal-volume strength training.”
Real-world Applications
Professor Nosaka emphasized the need for further studies to determine if these conclusions are applicable to other forms and volumes of exercise.
“While frequent muscle stimulation seems beneficial for minor volume strength exercises, the same may not hold true for higher volumes of aerobic or strength training exercises,” he said. “For instance, a single two-hour workout per week might be less effective than daily 20-minute sessions. Although further studies are needed to confirm these observations, our existing research underlines the importance of engaging in frequent, small bouts of exercise throughout the week. Even minimal, regular exercise can have a significant impact on overall health.”
Reference: “Weekly Minimum Frequency of One Maximal Eccentric Contraction to Increase Muscle Strength of the Elbow Flexors” by Riku Yoshida, Kazuki Kasahara, Yuta Murakami, Shigeru Sato, Midori Tanaka, Kazunori Nosaka, and Masatoshi Nakamura, published on 28 July 2023 in the European Journal of Applied Physiology. DOI: 10.1007/s00421-023-05281-6
Frequently Asked Questions (FAQs) about Optimal Workout Frequency
What does the recent research from Edith Cowan University reveal about workout frequency?
The research from Edith Cowan University suggests that performing a high-intensity, three-second eccentric bicep contraction at least three times a week can significantly enhance muscle strength.
Is there an ideal workout frequency mentioned in the study?
Yes, the study indicates that engaging in this specific type of exercise at least three times a week appears to be the threshold for meaningful benefits. However, exercising more frequently, such as five days a week, can yield even better results.
How was the study conducted, and what were the results?
Participants in the study performed a single three-second eccentric bicep contraction either two or three days per week for a month. The group that exercised three days a week saw small but significant increases in concentric strength (2.5%) and eccentric strength (3.9%) compared to the group that exercised only two days a week.
Can these findings be applied to other forms of exercise?
The study’s lead researcher noted that while frequent stimulation appears beneficial for low-volume strength training, the same may not apply to higher volumes of aerobic or strength exercises. Further research is needed to determine the applicability of these findings to different exercise types and volumes.
How important is rest between exercise sessions?
Rest is crucial for muscle adaptation and growth. Even though the exercise in this study was brief (three seconds), the resting periods between sessions allowed for muscle recovery. Professor Ken Nosaka emphasized that muscles benefit from frequent stimulation, but they also require rest to improve strength and mass.
What is the publication reference for this study?
The study, titled “Weekly Minimum Frequency of One Maximal Eccentric Contraction to Increase Muscle Strength of the Elbow Flexors,” was published on July 28, 2023, in the European Journal of Applied Physiology, with the DOI: 10.1007/s00421-023-05281-6.
4 comments
wow, interestin stuff abt exrcize frekncy. need 2 wrkout more!
research say 3 days a week is good, 5 is better, but we need rest 4 muscle grow!
lol, 3-sec exrcize?! Muscles luv it freqnt stimul8n!
imp info on exrcize, but more study needed 4 diff typs of workouts. 5 min a day = healthy!