How to build muscle twice as fast? Science knows the answer

Do you want to gain mass but don't have enough time?Cowen found a way

Reduce the time spent on weightlifting and not lose efficiency.Surprisingly, this approach is a technique for lowering dumbbells rather than lifting.

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Scientists have shown that one oftypes of muscle contractions are most effective for increasing muscle strength and size. Instead of focusing on lifting weights, the focus should be on lowering them.

The authors of the study say that participantswho only lowered weights during training saw the same improvements as those who lifted and lowered weights despite doing half as many reps.

Thus, when exercising with dumbbells, you should use two hands during the concentric phase (lifting the weight) and one hand during the eccentric phase (lowering the weight).