{"status":"ok","message-type":"work","message-version":"1.0.0","message":{"indexed":{"date-parts":[[2026,6,3]],"date-time":"2026-06-03T15:22:23Z","timestamp":1780500143705,"version":"3.54.1"},"reference-count":24,"publisher":"MDPI AG","issue":"2","license":[{"start":{"date-parts":[[2026,5,29]],"date-time":"2026-05-29T00:00:00Z","timestamp":1780012800000},"content-version":"vor","delay-in-days":0,"URL":"https:\/\/creativecommons.org\/licenses\/by\/4.0\/"}],"content-domain":{"domain":[],"crossmark-restriction":false},"short-container-title":["JFMK"],"abstract":"<jats:p>Background: Maximal isometric co-contraction (MICC) of upper-limb muscles enhances strength and size, but its effects on lower-limb function are unknown. The aim of this study was to examine whether MICC training targeting the lower limbs can improve muscular strength and functional performance in sedentary adults. Methods: Twenty sedentary individuals (10 men, 10 women; 48.5 \u00b1 7.5 years; BMI = 24.8 \u00b1 4.2 kg\/m2) were randomly assigned to either an experimental (EXP) or control (CON) group. The EXP group performed MICC of the knee flexors and extensors three times per week for four weeks, completing three sets of 5\u201310 maximal effort 3 s contractions per session. Assessments conducted pre- and post-intervention included the isometric mid-thigh pull (IMTP), 3-m timed up and go (TUG), and 30 s chair stand (CS) tests. Results: Significant time (p &lt; 0.001) and time \u00d7 group (p &lt; 0.001) effects were found for all outcomes. Compared with CON, the EXP group showed greater improvements in IMTP peak force (p &lt; 0.001, g = 1.80), faster TUG times (p &lt; 0.001, g = 2.73), and more CS repetitions (p &lt; 0.001, g = 3.90). Conclusions: Twelve sessions of MICC training improved maximal strength and functional performance in sedentary adults. This simple, equipment-free method may be particularly useful for individuals with limited access to conventional exercise facilities or supervision.<\/jats:p>","DOI":"10.3390\/jfmk11020221","type":"journal-article","created":{"date-parts":[[2026,5,29]],"date-time":"2026-05-29T15:57:18Z","timestamp":1780070238000},"page":"221","update-policy":"https:\/\/doi.org\/10.3390\/mdpi_crossmark_policy","source":"Crossref","is-referenced-by-count":0,"title":["Getting Stronger Without Moving an Inch: A Randomized Controlled Trial Utilizing Maximal Isometric Co-Contraction"],"prefix":"10.3390","volume":"11","author":[{"ORCID":"https:\/\/orcid.org\/0000-0002-8908-3791","authenticated-orcid":false,"given":"Danny","family":"Lum","sequence":"first","affiliation":[{"name":"High Performance Sport Institute, Singapore 397630, Singapore"},{"name":"Sport, Performance and Nutrition Research Group, School of Allied Health, Human Services and Sport, La Trobe University, Melbourne, VIC 3083, Australia"}],"role":[{"vocabulary":"crossref","role":"author"}]},{"ORCID":"https:\/\/orcid.org\/0000-0002-1131-8626","authenticated-orcid":false,"given":"Paul","family":"Comfort","sequence":"additional","affiliation":[{"name":"Centre for Human Movement and Rehabilitation Science, School of Health and Society, University of Salford, Salford M5 4WT, UK"}],"role":[{"vocabulary":"crossref","role":"author"}]},{"ORCID":"https:\/\/orcid.org\/0000-0003-4489-9022","authenticated-orcid":false,"given":"Dustin J.","family":"Oranchuk","sequence":"additional","affiliation":[{"name":"Department of Human Physiology & Nutrition, College of Nursing and Health Sciences, University of Colorado-Colorado Springs, Colorado Spring, CO 80918, USA"},{"name":"Muscle Morphology, Mechanics, and Performance Laboratory, Department of Physical Medicine and Rehabilitation, University of Colorado-Anschutz Medical Campus, Aurora, CO 80045, USA"}],"role":[{"vocabulary":"crossref","role":"author"}]}],"member":"1968","published-online":{"date-parts":[[2026,5,29]]},"reference":[{"key":"ref_1","doi-asserted-by":"crossref","first-page":"1362","DOI":"10.1016\/j.ijnurstu.2015.04.005","article-title":"Frail phenotype and mortality prediction: A systematic review and meta-analysis of prospective cohort studies","volume":"52","author":"Chang","year":"2015","journal-title":"Int. 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