Confused about eccentric portion of a rep

[ThePolishHammer]

Should you purposly try to slow this part of the rep down to increase the effectivness of the rep? Would s,lowing down the weight represent an artifical resitance that your creating yourself?
Im really unclear on this issue
thanks

 

[coolcolj]

for bodybuilding keep the eccentric slow and controlled

For strength and power, slow and fast have a place depending on the training cycle goals

eccentric is what gives you soreness and mass gains

 

[ThePolishHammer]

Clarifying

so, generally speaking how long should i spend on the eccentric portion?

 

[coolcolj]

2-4 seconds is good.

Don't wanna go to slow, or else it becomes too much like a static contraction. Just slow enough that it require effort to control the weight

 

[Todd69]

Just go slow enough that YOU control the weight and don't let the weight control you! Make sure you are concentrating hard and feeling the muscle resisting the negetive portion.....your mass gains will come quickly using this method...just don't forget to contract hard on the positive (concentric) part of the rep. Make sure you do all sets and reps using perfect form and technique, this is crucial to getting the most out of your hard efforts in the gym and for preventing injuries.

I hope this helps you! For more fitness tips, advice and information, feel free to visit my personal training website @ http://members.shaw.ca/muscleman/

-Todd

 

[bignate73]

hypertrophy comes from many different styles of training. slow reps, fast reps, controlled, ballistic, anything to maximize the adaptation response. eccentric training or even accentuating the eccentric portion will damage the muscle moreso than the concentric. hence DOMS. BUT... your recovery time required is increased quite a bit. if it takes you 5 days to train again that bodypart...you could have done 2 different types of workouts in that time period and maybe got better gains. i havent seen any studies that showed eccentric as being better for growth, but chances are if there was, the shorter recovery time for concentric workouts was not maximized. i would bet such a study would have eccentric and concentric groups training at a specific interval instead of as individual recovery times allow.

ideal study: eccentric group that trains as recovery time allows. concentric group trains more frequently due to lack of DOMS. oh wait....that sounds like WSB principles.

 

[coolcolj]

Actually WSB do a lot of eccentric in their training - any sort of lowering is eccentric , bands add a lot of eccentric forces.

The only people that do not do as much eccentric are Weightlifters, they drop the bars onto the platforms, granted there is some eccentric from racking cleans and stuff.

There have been studies with concentric only training and eccentric only training. Only the eccentric only people put on a lot of mass. Do Isokinetics and stuff which have no negative and while you gain strength and power, you won't gain much muscle mass.

 

[endpoint]

in a couple WSB louie mentions trying to avoid the eccentric part of the lift.

and when you watch them train there is almost no lowering.....if you blink you will miss it