Mixed
A 5-week resistance training program using a non-gravity-dependent flywheel system induces significant muscle hypertrophy (approx. 6.1% increase in quadriceps volume) and strength gains comparable to traditional gravity-dependent resistance training.
To build muscle using this method, perform 4 sets of 7 reps of knee extensions (or similar compound movements) using a flywheel device. Focus on maximal effort during both the pushing (concentric) and pulling back (eccentric) phases. Do this 2-3 times a week for at least 5 weeks to see significant volume increases.
The results of this study show that the present RE regimen produces marked muscle hypertrophy and important increases in maximal voluntary strength and appears equally effective as RE paradigms using gravity-dependent weights, in this regard.
Why this rating
Randomized controlled design with a non-trained control limb, objective MRI measurements, and statistical significance, though limited by small sample size (n=10) and short duration (5 weeks).
Source
Muscle hypertrophy following 5‐week resistance training using a non‐gravity‐dependent exercise system
Per A. Tesch et al. · Acta Physiologica Scandinavica · 2004
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