New Way of Muscle Strengthening Revealed

Muscles Need Strengthening

Undertaking short, explosive leg contractions is essentially the strongest means of strengthening muscle mass, a new study reveals.

The study which was led by Dr Jonathan Folland, Reader in Human Performance and Neuromuscular Physiology at Loughborough University, is the primary researcher to instantly evaluate short, explosive contractions lasting lower than one second with sustained contractions lasting three seconds.

Strength training is greatly considered to be a powerful method of boosting the physical efficiency and well-being of all contributors, from athletes to older individuals and people undergoing rehabilitation following injuries or who are affected by stipulations equivalent to osteoarthritis.

Explosive Contractions

The outcome showed that explosive contractions are less difficult and are a non-tiring approach of growing strength and potential of the muscle tissues, and therefore it is an incredibly effective approach of training. The method increases force by helping the nervous system in ‘switching on’ and activating the muscular tissues. In assessment, the normal sustained contractions which demand a variety of effort and quickly become tiring are in reality a more potent way of increasing muscle tissue. Growing muscular tissues is also the foremost coaching intention for some men and women, together with athletes in some physical games, for aesthetic causes or metabolic well being.

This study investigated the result of contractions on quadriceps muscles of the front thigh. One group did explosive contractions, one group did sustained contractions, and a third group acted as a control. The individuals trained with 40 contractions repeated thrice a week for three months. The force produced with each contraction was once prescribed and monitored to make sure it was explosive or sustained. A wide variety of performance and physiological measurements were performed before and after the training to investigate changes.

One of the researchers, Dr Folland, from Loughborough University’s School of Sport, Exercise and Health Sciences, stated: “The easiest way to make muscles stronger has been debated by fitness and sports professionals for many years, but this study shows that it doesn’t have to mean lots of pain for any gain. Whereas traditional strength training is made up of slow, grinding contractions using heavy weights which is quite hard work, this study shows that short, sharp contractions are relatively easy to perform and a very beneficial way of building up strength. These short, explosive contractions may also be beneficial to older individuals and patient groups such as those with osteoarthritis, who would benefit from getting stronger, but are reluctant to undergo tiring sustained contractions.