A Swedish trainer says 3 minutes of this exercise can build muscle, so I tried it (and I'm surprised)
A Swedish trainer says you can build muscle using three minutes of this exercise, so we looked at the science.
The article explores the claim made by Swedish neuroscientist Anders Hansen, who suggests that isometric muscle contractions performed under maximum tension for three minutes can trigger protein synthesis more effectively than traditional strength training. To test this claim, the author, Lucy Miller, tried a three-minute isometric workout consisting of a wall sit, plank, and doorway press, each held for 60 seconds.
Miller describes the intensity of the workout, noting that the first 20 seconds were manageable, but by 30 seconds, her quads began to burn, and by 45 seconds, her legs started to shake. The author concludes that while the three-minute workout can indeed cause muscle tension and fatigue, the effectiveness of protein synthesis enhancement remains to be seen.
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