Study finds cutting weights builds more muscle than lifting

Study finds cutting weights builds more muscle than lifting

The term “lifting” may dominate when we talk about building strength in the gym, but could dropping weights be what’s best for you?

New research from Edith Cowan University has found that a particular type of muscle contraction is most effective at increasing muscle strength and size – and rather than focusing on lifting weights, it’s on them. decrease that the fastest results were obtained.

The study saw three groups perform different types of dumbbell curls, twice a week for five weeks (along with a control group who did none of the exercises). Those who only lowered the weights saw the same muscle improvements as participants who both raised and lowered them, even though they only did half the number of reps.

So if you’re short on time in the gym, it might be worth factoring a lot of cutbacks into your bodybuilding routines. And while we might throw around the phrase “lifting weights,” when it comes to muscle growth, it’s not just about lifting weights…

“Our body can generate greater forces under eccentric conditions [from lowering weights] that under either isometric [static] or concentric [lifting] contractions. It allows us to break down those muscle fibers, especially when working through the full range of motion on exercises,” says Martena David, personal trainer at Gymbox (

“It also allows us to effectively use the eccentric and concentric phases of each exercise, to help break down, repair and rebuild muscle fibers.

“Working in the eccentric phase gives you the ability to work effectively with tempo – a very efficient way to break down muscle fibers, to then allow them to recover and rebuild,” David explains.

“Similarly, working in the pull-down phase strengthens the tendons as well as the muscles, which reduces the risk of injury throughout the activities of daily living. You can focus on the movement of the exercise, thus using your muscles effectively.

How can you add light weights to your workout?

David says, “You can work on eccentric phases on both compound movements like squats, deadlifts and bench presses and isolation exercises like bicep curls.

“You’ll most likely notice the impact and effectiveness of eccentric contraction in isolation exercises like bicep curls and leg extensions, where you can really focus on lengthening and contracting the muscle you’re trying to target,” she adds.

“When isolating a muscle, it’s easier to overload and challenge that muscle with a tempo in the eccentric phase.”

How do you know you are doing it safely?

If you’re new to weights, it’s always best to start with the advice of a professional, to make sure you’re doing it safely. Check with your doctor before starting any new exercise regimen if you have any health problems or injuries.

“When it comes to selecting weights, David says it’s important to ask, ‘Can you perform the exercise safely and effectively at this weight for the rep range, and still maintain form? and without counting on momentum?

“If not, drop the weight and focus on the movement first. Focus on the tempo you’re working with; you still want to use the breath during your lift and a good strengthening of your core. Work in a safe range of motion, where you don’t exceed your range and are unable to control the weight afterwards,” she adds.

“You always want to feel challenged with those last few reps of a working set. Make sure you feel the contraction of the muscle you’re trying to target and you’re being challenged.

When it comes to the actual lowering motion, control is always important – you don’t just drop it.

David says to focus on “not exceeding your range of motion” — as this could lead to injury — and “use a lighter weight to start with, to see what’s comfortable for your mobility and range of motion.” Slowly increase the weight or change the ratio of the tempo,” she adds.

#Study #finds #cutting #weights #builds #muscle #lifting

Leave a Comment

Your email address will not be published. Required fields are marked *