Researchers from Japan and Australia recruited 36 healthy young adults for this study. They were curious to see how doing the same workout (an arm resistance exercise by lowering a heavy dumbbell into a bicep curl) at different intensities and frequencies affected fitness outcomes. One group did a series of six contractions one day a week (low intensity, low frequency), another group did a series of 30 contractions one day a week (high intensity, low frequency), and the last group did a series of six contractions five days a week. days a week (low intensity, high frequency).
They all maintained this routine for four weeks before their muscle strength and muscle thickness were measured. After the month was up, those in the group that did one set of six contractions five times a week were the only ones who saw significant gains in both muscle strength and girth. The group that did 30 contractions in one day saw an increase in girth but not strength, while the group that did six contractions in one day did not increase muscle size or strength.
This study shows that if muscle strength and thickness are your goals (and they should be, since they’ve been associated with things like weight management, heart healthY blood sugar balance), you’ll want to do lighter, shorter workouts, but do them more often.
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