Biceps can be trained in '3 seconds a day'

Many people think that it is necessary to perform high-intensity training in order to become muscular. However, according to the research of Professor Kazunori Nosaka , who studies sports science at Edith Cowan University in Australia, it is possible to increase muscle hypertrophy and strength simply by lifting dumbbells six times a day or applying force for three seconds a day. One thing is clear.

Greater effects by performing a small number of eccentric contractions daily than a larger number of them once a week - Wiley Online Library
https://doi.org/10.1111/sms.14220

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https://doi.org/10.1111/sms.14138

Exercise answer: Research shows it's how often you do it, not how much - ECU Newsroom
https://www.ecu.edu.au/newsroom/articles/research/exercise-answer-research-shows-its-how-often-you-do-it-not-how-much

In Professor Nosaka's research, subjects were divided into ``Group A, which performs arm curls 6 times a day 5 days a week'', ``Group B, which performs arm curls 30 times a day 1 day a week'', and ``1 Participants were divided into 3 groups, Group C, who performed arm curls 6 times a day for 1 day a week, and biceps brachii muscle size and muscle strength were measured after 4 weeks. As a result, although the muscle size increased by 5.8% in group B, no change in muscle strength could be confirmed, and it was confirmed that muscle size in group A increased similarly to group B, and muscle strength increased by more than 10%. rice field.

Also, in a previous experiment conducted by Professor Nosaka, ``exercising the biceps brachii with the maximum load for 3 seconds a day, 5 days a week, for 4 weeks,'' muscle strength increased by more than 10%. has been confirmed. Based on these research results, Professor Nosaka said, ``Many people think that they need to do strength training for a long time at the gym, but in reality, just slowly lowering heavy dumbbells once to six times a day is enough. It's enough,' he said.

Although the exact reason why muscle strength is enhanced with a small load is not clear, Professor Nosaka says, 'Even if you continue exercising for 24 hours, there is no effect at all. Muscle adaptation occurs during rest. It will happen, 'he points out that the above experiment was successful in having two rest days in a week. In addition, Professor Nosaka said, ``In this study, we focused on the biceps brachii muscle, but we believe that the exercise method of doing low-intensity exercise five days a week is also applicable to the growth of other muscles.'' says.

In addition, the Ministry of Health, Labor and Welfare recommends incorporating activities such as exercise and sports into daily life to improve health. Professor Nosaka also said, 'The results of this study show the importance of accumulating small amounts of exercise.' He emphasizes the importance of incorporating exercise into daily activities.