The international Journal of Sports Medicine was the venue in which some very interesting and exciting news was released that may offer body builders a new way to gain bulk and strength more rapidly.
The research of the University of Rome offers this information to the more experienced athlete. They state that experienced athletes can actually increase their overall weight in the bench press by as much as ten percent in one to two weeks if they use a new technique that is proven to be effective.
By doing nothing more than using a technique known as rapid concentric movement, or faster concentric movement, the body builder can achieve a better return. What rapid concentric movement does is to work the muscle groups more efficiently based on the way that you lift the weight.
Lifting the weights more rapidly, raising them more quickly, actually helps to exercise the muscle group more completely. Lowering it far more slowly than you otherwise might do helps to increase the effect of the exercise and to send more growth to the areas of muscle that you are trying to increase.
Researchers think that because of the more rapid movement when the weight is lifted, the muscle is given more growth impetus. They also feel that because most athletes are training at their most comfortable speed, rather than at the speed which will provide for optimal growth, their comfort speed is not the one that will give them the best and most rapid results in body-building.
Twenty subjects took part in the experiments which were undertaken. All of the test subjects were in their mid-forties and each had been training for an average of 18.5 years. They were divided into two separate groups. One group continued to train as they had been training, using their preferred speeds to lift and to lower the weights in the bench press exercise. They were the group used as a control group
The group for the experiment lifted the weights at a fixed rate of speed determined by the researchers. THey pushed the weights up at 80-100 percent of the fastest speed they could manage. Their movement took under one second, while the upward motion of the control group took about 1.3-1.5 seconds to accomplish.
The downward or lowering movement took approximately 2 seconds in the experimental group and 1.5 seconds in the control group. Each group trained two times per week. The control group trained to their point of exhaustion, while the experimental group trained until they could lift at about 55% of their maximum speed and then stopped.
Three weeks into the experiment, the observation was that the maximal strength of the control group remained nearly the same, while that of the experimentation group had increased by more than ten percent over their beginning maximum.
Researchers opine that the increase in speed of the concentric movement achieved stronger electrical impulses which resulted in increased muscle tissue contraction and increased development.
According to the researchers “This study shows that the speed execution of an exercise leads to a specific muscle recruitment during the whole period”, the researchers conclude. “This information is useful as a guideline to work out an optimum training as well as training protocols particularly useful to resistance trained subjects.”
For more on this study, you may visit the research reporting site at: http://ergo-log.com/faster-concentric-movement-more-progression-with-bench-press.html