You don’t need to spend hours in the gym lifting weights in order to see results.
In fact, a new study by scientists shows that lifting weights for just three seconds a day can help build muscle.
Experts from Edith Cowan University watched students do different types of biceps exercise at maximum effort, five days a week for a month.
How doing weights for just three seconds a day can help build muscle
The researchers found that those who performed the same curl saw a 10% increase in their muscle strength in just four weeks.
Another group did no exercise during the same period and there was no increase in muscle mass.
Principal researcher Ken Nosaka says, “In this particular study, we wanted to find out the minimal amount of stimulation for the muscles to get stronger.
Study results indicate that a very small amount of exercise stimulus, even 60 seconds in four weeks, can increase muscle strength.
“A lot of people think you have to spend a lot of time exercising, but it’s not like that. Short, high-quality exercises can still be beneficial for your body and every muscle contraction is important.”
However, Nosaka’s team has yet to find out if the findings apply to other muscle groups.
“We haven’t examined other muscles yet, but if we find that the three-second rule also applies to other muscles, you may be able to perform a full-body workout in as little as 30 seconds,” He said.
“Also, making only one maximum contraction per day means you won’t have pain afterwards.”
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