In a study conducted by Edith Cowan University, in collaboration with two Japanese universities, researchers found that eccentric exercise movements are the most effective at increasing muscle strength and size.

Kazunori Nosaka Phd stated that even 3 seconds a day, five times per week, can increase muscle strength, in contrast with concentric or isometric muscle contraction. The study revealed that we could be by far more efficient in the exercising time, with significant strength results, by focusing on just eccentric muscle contraction.

The research on eccentric exercise is available in the European Journal of Applied Physiology (2022; 122,2607–14).