Build strength in 3 seconds??
Lifting weights is one of the most effective ways of building physical strength, and researchers have learned that a one-month program consisting of three seconds of weight-lifting each day can build strength significantly.
Sound too good to be true? Read on to find out.
https://bigthink.com/health/3-second-workout/
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Slipstream
Very interesting, but speaking from experience, it doesn't take long for the body to "wise up" to a routine and demand something new on a regular basis to continue getting our desired result. But the 3-second exercise would definitely be fun to test. If you take this on, let us know how it goes.
Evangel
Sounds promising. How does one measure their strength capacity before doing the exercise?
Well Street
Researchers would likely determine the subjects' baseline with either a "1 rep max" test—the maximum amount of weight that could be lifted with proper technique and control for one repetition, or how much weight can be lifted for a certain number of repetitions.
At the end of the study, in this case, one month, researchers would retest and compare. Had the subjects been experienced weightlifters, the increases in strength wouldn't be nearly as significant because their muscle fibers are accustomed to the stimulus.
Evangel
So if someone who is not a weightlifter in any form or fashion, meaning they've never lifted weights or done yoga, but they want to strengthen their arms, what amount of weight would you recommend they start with so that they don't injure themselves?
Well Street
The age, sex, and overall health of the person are primary considerations, as is healthy joint function. A 60+ woman can increase bicep strength with an eight-pound dumbbell. I'd give a man of the same age 12 pounds.
Some would argue those weights are too conservative, but I'm all about minimizing injury risks.
Evangel
Does this also apply to younger people?
Well Street
I'd apply it to younger people as well. If they felt they could lift that particular weight for several repetitions with little effort, 3-5 additional pounds would be called for.