Researchers conducted an experiment wherein individuals completed one 3-second, eccentric bicep contraction at maximum effort. This is similar to slowly lowering a heavy dumbbell from bent arm position back up towards straight arm.

Prior research has demonstrated this can significantly enhance muscle strength when done on five consecutive days each week for four weeks.

People participating in this study were divided into two groups; with the first group performing single 3-second contractions on two days per week while the other did them three days each week; their bicep strength was then assessed after four weeks.

Individuals who completed the exercise two days per week saw no noticeable results; however, those participating in a 3-day cycle experienced small yet notable strength gains of 2.5% concentric strength increases and 3.9% eccentric strength increases.

Other studies have demonstrated that shorter workouts done more frequently are more beneficial than holding one or two extensive training sessions every week.

Current findings demonstrate at least three sessions each week are necessary to experience significant results from even minimal exercise, such as the 3-second eccentric contraction.

Three is good, but five is even better! Although exercising three days each week will produce results, adding in some additional days of physical activity will have even greater an effect.

Participants of an earlier study who completed five sessions each week experienced greater strength increases, up to 10% more than those participating in a 3-day group.

Researchers cautioned that exercising daily wouldn’t guarantee additional improvements.

Muscle growth occurs with rest; resting your muscles is essential for strengthening and mass gains.

Note that in this study only 3-second exercises were utilized, meaning the rest time between exercises was about 28,800 times greater than its duration.

But muscles seem to prefer being activated with greater frequency, especially for small amounts of strength training exercise.