Thread by @hyderabaddoctor

Lowering the weights (dumbbells) alone is as effective as lifting+ lowering them (with only half the effort)

1. In a recent research, the effects of lifting+ lowering weights were compared with either lowering or lifting weights alone on biceps.
Ref: doi.org/10.1007/s00421…

2. The training group participants performed dominant arm elbow flexor resistance training in extended elbow joint angles (0°–50°) twice a week for 5 weeks.
#fitness #StrengthTraining #Resistancetraining #dumbbell #bicepsflex

3. The total training volume (dumbbell weight × number of contractions) in Lifting-Lowering (5745 ± 1020kg) was double of that in lifting (2930 ± 859kg) and lowering (3035 ± 844kg), because 3 sets of 10 contractions were performed for both directions in lifting-lowering group.

4a. Group that both lifted & lowered weights increased the maximum force they could produce on a lift by 18%, & increased biceps muscle thickness by 11%.
The people who only lowered the weights nearly matched that, increasing their maximum force by 14% and muscle size by 10%.

4b.
The lifting-only group increased their maximum force by 11%, while muscle size increase was insignificant.

5a. The spring action of a large protein called “titin” in the muscle fibers produces greater force during eccentric (lowering) contractions while using less energy, and more titin could account for the increase in muscle size, which is called hypertrophy.

5b. Eccentric muscle contractions produce greater neurological adaptations in the spine and brain than concentric (lifting) contractions.

6. Conclusions
*Eccentric training increased muscle strength & thickness similar to concentric-eccentric training, despite half training volume (concentric contractions contributed little to the training effects).
*Focus more on lowering the weights rather than lifting.