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  #1  
Old 08-12-2016, 11:30 AM
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Study reveals the best way to improve muscle strength

Engaging in short, explosive leg contractions is the most effective way of strengthening muscles, Loughborough research reveals.

The study, led by Dr Jonathan Folland, Reader in Human Performance and Neuromuscular Physiology at Loughborough University, is the first to directly compare short, explosive contractions lasting less than one second with sustained contractions lasting three seconds.

Strength training is widely regarded to be an effective way of boosting the physical performance and health of all individuals, from high performing athletes through to older people and those undergoing rehabilitation following injury or who are suffering from conditions such as osteoarthritis.

The results showed that explosive contractions are an easier and less tiring way of increasing strength and functional capacity of the muscles, and therefore a highly efficient method of training. The method increases strength by assisting the nervous system in 'switching on' and activating the trained muscles. In comparison, the more traditional sustained contractions - which demand a lot of effort and soon become tiring - are actually a more effective way of increasing muscle mass. Increasing muscle mass may be the main training goal for some people, including athletes in some sports, for aesthetic reasons or metabolic health.

The study investigated the effect of the different contractions on the participants' quadriceps muscles located on the front of the thigh1. One group did the explosive contractions, one group did the sustained contractions, and a third group acted as a control group. The participants trained with 40 contractions repeated three times a week for three months. The force produced by every contraction was prescribed and monitored to ensure it was either explosive or sustained. An extensive range of performance and physiological measurements were done before and after the training to assess the changes.

Dr Folland, from Loughborough University's School of Sport, Exercise and Health Sciences, part of the National Centre for Sport and Exercise Medicine East Midlands, said: "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."

The study entitled Training specific functional, neural and hypertrophic adaptations to explosive- vs. sustained-contraction strength training has been published in the Journal of Applied Physiology. It was supported by the Arthritis Research UK Centre for Sport, Exercise, and Osteoarthritis.

Article: Training-specific functional, neural, and hypertrophic adaptations to explosive- vs. sustained-contraction strength training, Thomas G. Balshaw, Garry J. Massey, Thomas M. Maden-Wilkinson, Neale A. Tillin, Jonathan P. Folland, Journal of Applied Physiology, doi: 10.1152/japplphysiol.00091.2016, published 1 June 2016.
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  #2  
Old 08-12-2016, 11:43 AM
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Thanks for the read MG!
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Old 08-12-2016, 07:49 PM
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Thanks for the read MG!
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i love studies like this. there will be a new workout video with called beach body explode next week. i am curious what exercises they used and if the potential for injury increases with these types of movements. heavy duty made a lot of people get hurt lifting beyond their strength level and the theory is still hotly debated 30 years later. proponents of volume training are coming back into style. unfortunately we have to take what he can get until someone comes up with the undeniable truth. like the UFC did for martial arts. perhaps the true way to go is mixing up all these things just like mixed martial arts. high volume low weight exchanged with a higher percentage of one rep max low rep, followed by explosive movements like plyometrics. then yoga, then body weight exercise, , , , , wait thats Muscle Confusion !!! they got a video on that already. when will we find the sun source like Remo did.
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