Researchers out of Japan and Australia recruited 36 wholesome younger adults for this research. They had been curious to see how doing the identical exercise—an arm resistance train decreasing a heavy dumbbell in a bicep curl—at totally different intensities and frequencies affected health outcomes. One group did a set of six contractions sooner or later per week (low depth, low frequency), one other did a set of 30 contractions sooner or later per week (excessive depth, low frequency), and the final did a set of six contractions 5 days per week (low depth, excessive frequency).
Everybody stored up with this routine for 4 weeks earlier than getting their muscle power and muscle thickness measured. After the month was up, these within the group who did a set of six contractions 5 instances per week had been the one ones who noticed vital features in each muscle power and thickness. The group who did 30 contractions in sooner or later noticed a rise in thickness however not power, whereas the group who did six contractions in sooner or later didn’t enhance muscle measurement or power.
This research demonstrates that if muscle power and thickness are your objectives (and they need to be, as they have been related to issues like weight administration, heart health, and blood sugar balance), you will wish to do lighter, shorter exercises—however do them extra incessantly.