1. Pay more attention to lowering weights
Placing more emphasis on lowering weights rather than focusing on lifting them could pay off. Research from Edith Cowan University in Australia showed that “eccentric’’ muscle contractions — in which the working muscles are lengthened during the lowering phase of a move — are more effective at increasing muscle strength and muscle size than the “lifting’’ or concentric phase of a movement. “In the case of a dumbbell biceps curl, many people may believe the lifting action provides the most benefit, or at least some benefit,” says Ken Nosaka, professor of exercise and sports science who led the study. “But we found concentric muscle contractions contributed little to the training effects.” He suggests using two hands to lift
