A November 2022 study by Edith Cowan University, Niigata University and Nishi Kyushu University in Japan and Brazil’s Londrina State University, said,
“We already know only one eccentric muscle contraction a day can increase muscle strength if it is performed five days a week — even if it’s only three seconds a day — but concentric (lifting a weight) or isometric muscle contraction (holding a weight) does not provide such an effect,”
“This latest study shows we can be far more efficient in the time we spend exercising and still see significant results by focusing on eccentric muscle contractions.”
“In the case of a dumbbell curl, many people may believe the lifting action provides the most benefit, or at least some benefit, but we found concentric muscle contractions contributed little to the training effects.”
“Understanding the benefits of eccentric-focused training can allow people to spend their time exercising more efficiently.”
“With the small amount of daily exercise needed to see results, people don’t necessarily even have to go to the gym — they can incorporate eccentric exercise into their everyday routine.”