A recent study suggests that “one type of muscle contraction is most effective at increasing muscle strength and muscle size — and rather than lifting weights, the emphasis should be on lowering them.” The study found that participants who emphasized the lowering of their weight and performed half the repetitions saw the same improvements as those raising and lowering weights. How do we put this into practice? Professor Nosaka recommends “using two hands to help with the concentric (lifting weight) phase, before using one arm for the eccentric phase (lowering weight), when performing: Bicep curls, Overhead extension, Front raise, Shoulder press.”