Posted on 08/15/2022 3:20:04 PM PDT by ConservativeMind
This latest research indicates a little bit of daily activity could well be the most beneficial approach, at least for muscle strength.
And happily, it also suggests you don't have to put in a mountain of work every day.
The four-week training study had three groups of participants performing an arm resistance exercise and changes in muscle strength and muscle thickness were measured and compared.
The exercise consisted of 'maximal voluntary eccentric bicep contractions' performed on a machine which measures muscle strength in each muscle contraction you would do at the gym.
An eccentric contraction is when the muscle is lengthening; in this case, like lowering a heavy dumbbell in a bicep curl.
Two groups performed 30 contractions per week, with one group doing six contractions a day for five days a week (6x5 group), while the other crammed all 30 into a single day, once a week (30x1 group).
Another group only performed six contractions one day a week.
After four weeks, the group doing 30 contractions in a single day did not show any increase in muscle strength, although muscle thickness increased 5.8 percent.
The group doing six contractions once a week did not show any changes in muscle strength and muscle thickness.
However, the 6x5 group saw significant increases in muscle strength—more than 10 percent—with an increase in muscle thickness similar to the 30x1 group.
Importantly, the increase in muscle strength of the 6x5 group was similar to the group in a previous study that performed only one three-second maximal eccentric contraction per day for five days a week for four weeks.
Professor Ken Nosaka said these studies continue to suggest very manageable amounts of exercise done regularly can have a real effect on people's strength.
(Excerpt) Read more at medicalxpress.com ...
So the same total amount of work provides a much better result, if broken down to just a little each day.
I stand corrected! 30 reps done one day a week did nothing for strength, but increased muscle size by 5.8%.
The only strength benefit was from a little exercise each day.
I ain’t as good as I once was but I’m as good once as I ever was.
Bookmark
The older I get, the better I was.
“After four weeks, the group doing 30 contractions in a single day did not show any increase in muscle strength, although muscle thickness increased 5.8 percent.”
Once a week for 30 reps is 0% increase in strength.
Indeed, and I corrected that in Post #3.
Good catch!
I have been doing 20 minutes walk on treadmill with 1 lb wrist weights, and 20 pulls in weight machine set at 30 lbs.
This is my routine 5 times per week for 7 years. Zero health issues at age 82. No pills, no pains, no colds, no flu, no covid. Before age 75, I played golf 5 times every week in a private gold club for 15 years.
Must read later.
Being an old guy, I read the article with interest.
The other one was old and young mouse blood injected into young and old mice.
So I am going to need some young mouse blood. Does rat blood count? How about donkey blood?
What should be the weight of the dumbbell used here, or on the machine, the weight that I would set it at?
I don’t have a machine, nor a gym close by (I live out in a rural area). I get exercise around the place doing outside work, but it probably would help to do curls on a daily basis. What weight? I couldn’t find it in the article.
I’m not trying to look like Swartzeneggar, either. Just gain what the article says.
doing 12oz curls now
arms are in great shape
belly however...
Look up the GlyNAC, Taurine, and Urolithin A threads I’ve posted for things that can make you “youngish,” again.
“Just lowering a heavy dumbbell slowly once or six times a day is enough.”
So, without reading the actual study, you want it to be “heavy” to you.
6 ft furring strip, 4 one gallon milk jugs filled with water. Slide furring strip thru handles of 2 jugs on one end, and 2 jugs on other end. Secure jugs in place with duct tape or similar so they don’t slide. You now have a 32 pound dumbbell. 6 reps a day, 5days a week.
“Just a little strength training five days a week (six repetitions each day) increases strength by 10% in four weeks”
For fat slobs and old women.
Experienced lifters would not use such a program.
That said, “negatives” (eccentric lifting) are punishing and very effective.
Bravissimo. “I have been doing 20 minutes walk on treadmill with 1 lb wrist weights, and 20 pulls in weight machine set at 30 lbs.” Please do the 20 pulls at 30 lbs slowly and feel the burn!
” very manageable amounts of exercise done regularly can have a real effect on people’s strength.
“
My brother (65) and I (69) have been finding the same. Both of us had major injuries the last two years (my brother lost half his foot to sepsis, I had a broken hip). Especially at our age, the consistency, rather than brutal workouts, is key.
Pick a machine...adjust weights so I can just move them...
Do reps until I can't shift the weight any more...hold the last rep half way down on a slow count to 10...usually after about 5 to 10 reps.
I checked my had grip at home last week.
Right hand = 105Lbs
Left hand = 85Lbs
Not too shabby for 80 years old...at the gym 2 or 3 times a week
PS...I limit my leg press to 180Lbs...a bit over my body weight of 160Lbs.
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