Is There a Better Way to Improve Muscle Strength?

The results of a new study reveal that explosive contractions less than one second in duration are an easier and less tiring way of increasing the strength and functional capacity of muscles. The investigators say this method increases strength by assisting the nervous system in “switching on” and activating the trained muscles. In comparison, traditional sustained contractions with heavier weights for longer than three seconds are actually a more effective way of increasing muscle mass. Lead researcher Dr. Jonathan Folland explains, “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.” Journal of Applied Physiology, June 2016