Episode 66: The 3-second workout?

Do you even lift? Lowering weights may be faster route to muscle growth.

Recent studies (see below) suggest that there may be some benefit to performing just a few eccentric contractions daily to improve strength. What does this mean for the aging population? In this episode, Dr. Armstrong and Corbin Bruton discuss the role of the eccentric contraction in muscle strength, muscle hypertrophy, and offsetting age-related sarcopenia. Specifically, we discuss these studies and how they apply to… aging well.

 Effect of daily 3-s maximum voluntary isometric, concentric, or eccentric contraction on elbow flexor strength

Greater effects by performing a small number of eccentric contractions daily than a larger number of them once a week

Comparison between concentric‑only, eccentric‑only, and concentric–eccentric resistance training of the elbow flexors for their effects on muscle strength and hypertrophy