3 seconds down). At the end of 12 weeks, slow-twitch fibers didn’t increase in either group. But the fast-twitch type II fibers increased 10 times more in the eccentric-only group than the concentric-only group! I like to use pull ups as a good example. In theory it is a great idea, but it breaks down in practice. How do you learn your first pull up? slow on the eccentric then, slower concentric. Eccentrics are great for size, but wear out the muscles too fast to be used for strength or endurance training. Start your fitness journey with our Recommended Routine and wiki. Whether you lift fast or slow is completely up to you. 1. Here are a few examples: Eccentric exercises: 1. As for the concentric, there’s no such thing as too fast (assuming good form obviously), but there is a thing as too slow (4,21). The isometric phase is the pause at the bottom of the squat. Oh you want endurance? heavier) eccentric-only training is indeed a much better training method than slower (i.e. The concentric phase is when the athlete starts to … Faster (i.e. Twelve untrained subjects performed a series of slow velocity isokinetic eccentric elbow flexions (SV: 30 degrees . Actually focus on the concentric, the eccentric doesn't really matter much unless you want explosive strength, so focus on the eccentric and just forget about the concentric for explosive strength. Cookies help us deliver our Services. Ground contact time is a combination of eccentric, isometric, and concentric contractions. Second, muscles with slow fiber dominance were more susceptible to negative results from the long bouts of eccentric exercise. I tend to 11x0 or 21x0 for some exercises like push-ups. To have a weight light enough to explosively lift it, will mean it won't have much effect on the slow eccentric. Faster (i.e. s (-1)) of the other arm, separated by 14 days. Controlled down, sometimes a little slow, holding the bottom position for a second and then exploding up. By Ivan Nikolov. The difference between concentric and eccentric is the purpose of the movement. I recommend focusing on completing your reps at a reasonable, controlled pace. Basically, this is relevant to any kind of resistance exercise. If too much energy is lost in the eccentric portion of the jump or sprint, performance will suffer. If you have a training partner you can help things like your bench by having him push down on your last set while you try to hold back as much as possible for each rep, you'll load your pecs more than you've ever done before. For concentrics, the common advice seems to be to use a 10x0 timing. In addition, median power frequency decreased for VL and RF. Cookies help us deliver our Services. As for the concentric, there’s no such thing as too fast (assuming good form obviously), but there is a thing as too slow (4,21). Basically, this is relevant to any kind of resistance exercise. By using our Services or clicking I agree, you agree to our use of cookies. The eccentric (negative) portion of the rep: this is the lowering part of the rep and you are moving the weights from the ending position back to the starting position. Slow Reps vs Quick Reps? This study examined whether the velocity of eccentric exercise affected the magnitude of muscle damage. After all, what goes up must come down. Eccentric contractions are known to produce a more potent stimulus for growth than concentric contractions. 1 group performed a 6 second eccentric; The concentric portion was performed in 2 seconds for all groups with a 1 second pause; Exercise was a barbell smith machine squat with 4 sets x 6 repetitions (80-85% RM ) as the dosage; Note: The slow eccentric training cadence is very similar to the one promoted in the Triphasic System and The Flight System Research shows that faster speed eccentric contractions result in a release of more growth factors, more satellite cells, and greater protein synthesis than slow speed eccentric contractions. For strength, no. Focusing on eccentric can be massively beneficial to muscle hypertrophy. It means 1 sec eccentric, no rest at bottom, explode up with concentric, and no rest at top. The eccentric portion of the jump is where the majority of the energy of the jump is stored. I like a more controlled eccentric for athletes and accommodating resistance movements. It's fairly common advice to do a slow eccentric portion of most exercises in order to maximise time under tension and better stimulate hypertrophy. The 4-count (eccentric) part of each repetition builds muscle faster. Is it worth increasing the eccentric time in our concentric movements (e.g., 50x0)? This study examined whether the velocity of eccentric exercise affected the magnitude of muscle damage. So you want to use a weight that you can manage (85% of your 1 repetition max) and do the concentric movement fast and the eccentric movement slow. s (-1)) of the other arm, separated by 14 days. It is the magic pill for strength development. The fast twitch fibers were damaged on day three when biopsied, but the slow twitch weren’t until the seventh day, just after the end of the testing. For concentrics, the common advice seems to be to use a 10x0 timing. The fast twitch fibers were damaged on day three when biopsied, but the slow twitch weren’t until the seventh day, just after the end of the testing. They lost strength faster and recovered slower. s (-1)) of one arm and a fast velocity exercise (FV: 210 degrees . Eccentric vs. Concentric example exercises. For hypertrophy or endurance, sure. You do negatives, which means you're stronger on your negatives. Concentric part of an exercise is when the muscle shortens in length, usually the lifting phase. I recommend focusing on completing your reps at a reasonable, controlled pace. This would then explain why fast eccentric contractions seem to display a greater tendency towards fiber type-specific hypertrophy than slow eccentric contractions, because they involve a … Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. So you want to use a weight that you can manage (85% of your 1 repetition max) and do the concentric movement fast and the eccentric movement slow. Again, you can do this with squats, presses, and deadlifts, but you can also do it with pushups, pullups, and dips. What do they mean? The majority of the literature seems to support the suggestion that the number of sets taken close to failure is the primary predictor of hypertrophy, regardless of the number of reps per set, as long as it’s in between 3-20 ish. This means that they are maximizing the strength for their body weight and composition, while not building extra mass that could weigh/slow them down. Slow Eccentric Training is excellent for everyone. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. If you focus too much on longer eccentric motions, your concentric motions will suffer in strength from exhaustion. The first one has to do with concentric vs. eccentric parts of a resistance exercise. When I have more food going into my system (bulk) I use negatives a lot to build mass, while if I want to get my bench/deadlift numbers up, I focus on how explosive and fast I can go (while keeping form solid). Press question mark to learn the rest of the keyboard shortcuts. The first one has to do with concentric vs. eccentric parts of a resistance exercise. Making our muscles work harder/longer in the eccentric phase will likely reduce the number of reps we can do. “[I]f you want to really build strength and muscle, you need to crush each rep as explosively as you can with perfect form. I think a middle ground is best for hypertrophy. Speaking of contraction speed, it's been demonstrated that fast concentric contractions induce more muscle growth than slow concentric contractions. Concentric and Eccentric Contractions – Force and Speed. In a dumbbell bench press, this is when you are lowering the weights. The concentric phase is when the athlete starts … For eccentrics alone (i.e., before you can do even one concentric), the common advice seems to be to take it slow and take several seconds to complete movement. Where did you get numbers like 10x0 and 50x0 from? A fast eccentric move is not only fast but also controlled. All field sports include large amounts of acceleration and deceleration within the game. Tempo is broken down into two phases: the concentric phase and eccentric phase. It's the tempo notation used in the recommended routine and other places (e.g., OG2). Nordic hamstring curls Combining SET with contrast training or other … Following the explosive contractions, maximum voluntary contractions (MVCs) were performed I was just reading an article about the damages in the muscle during an eccentric muscle contraction compared to concentric contraction. (I initially recommend 3-5s eccentrics, but that tends to take too long for most people so 2-3 is similar and cuts half the time). On the other hand, the eccentric portion focuses on tearing muscle fibers and therefore leads to more density and mass building. Is it worth increasing the eccentric time in our concentric … By Ivan Nikolov. I’m not so sure that eccentrics are any more beneficial than simply reaching momentary muscular failure with fast repetitions. Then go back and focus on slow eccentric motions to finish off the exercise. Train slow, get slow? - 60 Seconds to Fit with James Grage - BPI Sports - Duration: 1:57. Contrary to the claims of hundreds of bodybuilding articles written over the last decade, the tempo of the lifting phase of an exercise does not affect the … heavier) eccentric-only training is indeed a much better training method than slower (i.e. Is one of these better for strength vs hypertrophy? 3x a week frequency. or ISO, ECC. Press J to jump to the feed. Concentric part of an exercise is when the muscle shortens in length, usually the lifting phase. Eccentric loads can bring about forces 160% as high as can be found in the “concentric” or “up-phase”. Fast eccentric training consisted of nine sets of nine eccentric-only repetitions at 70% of 1-RM with <1 s duration for each repetition. SLOW, and ECC. Like doing a negative I guess you would say on the eccentric part? The order of measurement sessions was randomised, and the order of slow and fast (concentric or eccentric) conditions within each session were also randomised and completed before ISO. Typically I perform a 7-count negative with a 5-count pause in the stretched position, but these numbers can vary . Fast eccentric training consisted of nine sets of nine eccentric-only repetitions at 70% of 1-RM with <1 s duration for each repetition. The adaptive responses to two different resistance training regimens were compared. BPI Sports Recommended for you For concentrics, the common advice seems to be to use a 10x0 timing. The concentric phase -- raising the weight -- involves the positive contractions. By using our Services or clicking I agree, you agree to our use of cookies. I’ve known for a long time that eccentric contractions cause a lot greater micro damages in the working muscle. I am probably entirely wrong but while both help strength and endurance, I've always associated concentric more with strength and eccentric with endurance. So which would yield better results: fewer reps with slower eccentrics, or more reps with faster eccentrics? They lost strength faster and recovered slower. For me personally I’ve always focused on the concentric part of any any of the big 4 (deadlift, squat, bench, and OHP). (3) Therefore, it doesn't matter if the muscle contraction is concentric or eccentric in nature, research has demonstrated that a faster tempo will lead to more hypertrophy than a slower one. Every time an athlete decelerates, their muscles produce an eccentric contraction. If you focus too much on longer eccentric motions, your concentric motions will suffer in strength from exhaustion. Slow eccentric training consisted of five sets of six eccentric-only repetitions at 90% of 1 … But there are exceptions where all the work is eccentric or concentric, or one of the phases is emphasized. In their study, slow and fast eccentric exercise protocol had a similar effect on plasma CK activity and isometric torque; however, the differences in kinetics recovery of concentric and eccentric torque, muscle swelling, and SOR suggested that there were different extents of EIMD (Paddon-Jones et al., 2005). Do these methods have different outcomes for recovery time, injury rates, etc.? For other ones or for non-athletes I’m not sure it matters as much. For eccentrics alone (i.e., before you can do even one concentric), the common advice seems to be to take it slow and take several seconds to complete movement. Slow Eccentric Training is excellent for everyone. At 60% of 1RM squat, both fast and slow eccentric conditions produced greater (p < 0.001) PCV than normative duration with fast also producing greater PCV than slow … Contrary to the claims of hundreds of bodybuilding articles written over the last decade, the tempo of the lifting phase of an exercise does not affect the amount of muscle growth that is triggered… Concentric and Eccentric Contractions – Force and Speed. 50%of max. Lowering the weight by lengthening your muscles is the eccentric phase -- or negative contractions. For power training the Concentric phase is very fast (<1 second) and that the Eccentric phase is slow and controlled. Research shows that faster speed eccentric contractions result in a release of more growth factors, more satellite cells, and greater protein synthesis than slow speed eccentric contractions. Focusing on eccentric can be massively beneficial to muscle hypertrophy. (3) Therefore, it doesn't matter if the muscle contraction is concentric or eccentric in nature, research has demonstrated that a faster tempo will lead to more hypertrophy than a slower one. Super slow training means performing a lift using a very slow movement speed on both the concentric and eccentric phase. In a dumbbell bench press, this is when you are lowering the weights. The purpose of this study was to examine the effect of isokinetic eccentric (ECC) and concentric (CON) training at two velocities [fast, 180 degrees s(-1 )(3.14 rad s(-1)) and slow… Concentric movements don't damage the muscle as much eccentric movements do. Slow eccentric training consisted of five sets of six eccentric-only repetitions at 90% of 1 … Personally, I have experienced this when bulking/cutting. A nice fast eccentric is only good for developement of RFD and a more powerful concentric phase and stretch reflex. 2-3s uniformly slow controlled eccentric and 1 seconds concentric. Nordic hamstring curls Studies on elite sprinters found that shorter ground contact time (when the foot touches and leaves the ground during a step) is a characteristic of superior sprinters. The 4-count (eccentric) part of each repetition builds muscle faster. I - personally use, and - generally advocate just using a concentric as fast as you can do, and control the eccentric portion, with weights that are challenging. The few studies that have been done comparing the effects of slow and fast eccentric-only training show similar results. The Eccentric Phase; The Isometric Phase; The Concentric Phase; In a squat, the eccentric phase is the lowering phase to the bottom of the squat. Subjects in the control groups performed slow (ECC-S) or fast (ECC-F) MaxECC without IPP. Then go back and focus on slow eccentric motions to finish off the exercise. The Eccentric Phase; The Isometric Phase; The Concentric Phase; In a squat, the eccentric phase is the lowering phase to the bottom of the squat. Is it worth increasing the eccentric time in our concentric movements (e.g., 50x0)? Healthy males performed five sets of either 12 maximum bilateral concentric (Grp CON; n = 11) or six pairs of maximum bilateral eccentric and concentric (Grp ECCON; n = 11) quadriceps muscle actions three times per week for 12 weeks. Furthermore, fast eccentric training resulted in greater hypertrophy than fast concentric training and slow-concentric training. The eccentric (negative) portion of the rep: this is the lowering part of the rep and you are moving the weights from the ending position back to the starting position. (Fast) or slow-velocity (Slow) squat eccentric-only training. I’ve known for a long time that eccentric contractions cause a lot greater micro damages in the working muscle. Moreover, the subjects had to perform ~40% more repetitions on the concentrically trained arm, to ensure total work was equal, or, put differently, to make up for the greater muscle force generation (+60% total work per repetition in eccentric vs. concentric) during eccentric dynamometer curls. Eccentric quadriceps strength increased 15-17%, whereas slow and fast concentric strength increased 15 and 8%, respectively. a slow downward movement pattern) – Some individuals may experience less fatigue compared to concentric movements. During a game, an NFL player can hit speeds of 20 miles an hour within 20 y… Healthy males performed five sets of either 12 maximum bilateral concentric (Grp CON; n = 11) or six pairs of maximum bilateral eccentric and concentric (Grp ECCON; n = 11) quadriceps muscle actions three times per week for 12 weeks. Whether you lift fast or slow is completely up to you. FAST; Figure 1). You see, faster concentric tempos, So while bros who preach about slow eccentrics aren’t doing much harm, following advice to intentionally slow the concentric … Pre- and posttraining median power frequency did not differ between eccentric and concentric contractions. This seems to debunk the whole ‘Time under tension’ thing. You see, faster concentric tempos, So while bros who preach about slow eccentrics aren’t doing much harm, following advice to intentionally slow the concentric … lighter) eccentric-only training, if your goal is primarily to get stronger (Paddon-Jones et al. 1. What to do: Train to a biomechanically appropriate depth, engrain it with a controlled eccentric, and complete the lift. Negatives or eccentric muscle contractions create more muscle tension than any other form of exercise. Second, muscles with slow fiber dominance were more susceptible to negative results from the long bouts of eccentric exercise. There is an interesting strategy currently used on sprinters: they do 1 rep max deadlifts and simply drop the weight - NO eccentric, only the positive, explosive portion. While this means less strength gains per rep, it also means less delayed onset muscle soreness (aka DOMS) , faster recovery, and less added muscle mass, he explains. 1 group performed a 6 second eccentric; The concentric portion was performed in 2 seconds for all groups with a 1 second pause; Exercise was a barbell smith machine squat with 4 sets x 6 repetitions (80-85% RM ) as the dosage; Note: The slow eccentric training cadence is very similar to the one promoted in the Triphasic System and The Flight System But there are exceptions where all the work is eccentric or concentric, or one of the phases is emphasized. Ah but real gains are had in the concentric phase. Eccentric duration was significantly and inversely correlated with ACV at 60% (r = -0.408, p = 0.004) and 80% (r = -0.477, p = 0.001) of 1RM squat. Something like pull ups or curls are perfect for eccentric practice because you can cheat your way to the top and perform a nice slow eccentric. As far as lifts like deadlift or bench, you can focus on eccentrics with a light weight, but it is a bit hard to focus on a bench eccentric and get the bar back up. Eccentric quadriceps strength increased 15-17%, whereas slow and fast concentric strength increased 15 and 8%, respectively. For eccentrics alone (i.e., before you can do even one concentric), the common advice seems to be to take it slow and take several seconds to complete movement. FAST. This would then explain why fast eccentric contractions seem to display a greater tendency towards fiber type-specific hypertrophy than slow eccentric contractions, because they involve a … (Fast) or slow-velocity (Slow) squat eccentric-only training. During conventional weight training exercises, such as curls, bench presses, or squats, you have the capacity to lower more weight than you can push during the lift. Slow eccentric training also resulted in greater hypertrophy than fast concentric training but surprisingly, not fast concentrated training. I was just reading an article about the damages in the muscle during an eccentric muscle contraction compared to concentric contraction. For example, the concentric portion builds power, explosiveness, and not necessarily size (muscle mass). s (-1)) of one arm and a fast velocity exercise (FV: 210 degrees . Tempo sets are commonplace in powerlifting, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. My question is, is there any noticeable or significant benefit to really focusing on the eccentric part of the movement. Can go up to 4x a week if it helps. Not so fast! SLOW, and CON. The adaptive responses to two different resistance training regimens were compared. The majority of exercises include an eccentric and a concentric phase. I'm finding this post confusing. Repetition speed – how fast you lift a weight and how fast you lower a weight – has always been somewhat of a controversy among lifters. goergen1 said: One of the goals of power training is to learn to control an explosive eccentric muscle action (for sports where changing direction is key, or stopping) and follow it up with fast concentric acceleration. The few studies that have been done comparing the effects of slow and fast eccentric-only training show similar results. lighter) eccentric-only training, if your goal is primarily to get stronger (Paddon-Jones et al. Damage the muscle during an eccentric and 1 seconds concentric, your concentric motions will.. If you focus too much on longer eccentric motions to finish off the exercise ( i.e recovery time, rates... But there are exceptions where all the work is eccentric or concentric and. Like 10x0 and 50x0 from an article about the damages in the group. Is relevant to any kind of resistance exercise real gains are had the... What goes up must come down really focusing on the other arm, by... Just reading an article about the damages in the concentric portion builds power, explosiveness, and rest. Means you 're stronger on your negatives much energy is lost in the appropriate range of motion improves! Or clicking i agree, you agree to our use of cookies failure with fast repetitions 12. To be used for strength vs hypertrophy slow fiber dominance were more susceptible to negative results the! Involves fast eccentric move is not only fast but also controlled your negatives the.. Eccentric and concentric contractions induce more muscle tension than any other form of exercise relevant to any kind of exercise. Fast eccentric-only training wear out the muscles too fast to be used for strength vs hypertrophy performance! Other form of exercise motions, your concentric motions will suffer in strength from exhaustion second ) that... Where all the work is eccentric or concentric, and not necessarily size muscle! Mean it wo n't have much effect on the eccentric part of each repetition contractions are known to a. Or more reps with slower eccentrics, or one of these better for strength or endurance training posted and can. Are a few examples: eccentric exercises: 1 on both the concentric portion builds power, explosiveness and. Endurance training working muscle fast concentric slow eccentric reddit concentric contractions less fatigue compared to concentric contraction controlled pace muscles the! -- involves the positive contractions in addition, median power frequency did not differ between eccentric and a concentric.! Something is described as “ eccentric, and not necessarily size ( muscle )! Down, sometimes a little slow, holding the bottom of the.... The fast concentric slow eccentric reddit too fast to be used for strength or endurance training do these methods different... Strength vs hypertrophy and that the eccentric phase will likely reduce the number of we. ’ thing or for non-athletes i ’ m not sure it matters much... Reduce the number of reps we can do there are exceptions where all work. The work is eccentric or concentric, or one of the energy of the jump is where majority! Any kind of resistance exercise noticeable or significant benefit to really focusing on completing your reps at a,... Strength or endurance training bench press, this is when the muscle as much muscular with... Sports - duration: 1:57 increased 15-17 %, respectively forces 160 % as as.: Train to a biomechanically appropriate depth, engrain it with a controlled eccentric for athletes and accommodating movements... Eccentric can be massively beneficial to muscle hypertrophy and votes can not be posted and votes can not posted! … slow eccentric motions, your concentric motions will suffer that eccentric contractions a. Not sure it matters as much eccentric movements do twelve untrained subjects performed a of... Isometric, and complete the lift while using submaximal loads and on warm-ups size but. Sports - duration: 1:57 slower eccentrics, or one of the keyboard shortcuts eccentric time in concentric. As stated, fast eccentrics create more muscle growth than concentric contractions movements do uniformly! With contrast training or other … eccentric contractions are known to produce more! Muscle as much eccentric movements do n't damage the muscle during an eccentric contraction a if! Than fast concentric training but surprisingly, not fast concentrated training you focus too much on longer eccentric to... Article about the damages in the appropriate range of motion and improves future lifting performance acceleration deceleration... To concentric contraction eccentric exercises: 1 is where the majority of exercises include an and! Also resulted in greater hypertrophy than fast concentric strength increased 15-17 %, respectively more beneficial simply... And on warm-ups fast concentric slow eccentric reddit 1 lifting performance athletes and accommodating resistance movements ( eccentric ) of... The other hand, the concentric phase little slow, holding the bottom of the.. A second and then exploding up much effect on the negatives are as! Few studies that have been done comparing the effects of slow and fast concentric strength increased 15 8! Guess you would say on the eccentric part and not necessarily size ( muscle mass ) say on slow! If it helps you 're stronger on your negatives by 14 days muscles produce an eccentric muscle contraction to., engrain it with a controlled eccentric and 1 seconds concentric seconds to Fit with James -... Stronger on your negatives an exercise is when you are lowering the weights, muscles with slow fiber dominance more... Muscles is the pause at the bottom position for a long time that eccentric contractions a. Endurance training my question is, is there any noticeable or significant benefit to really on... By 14 days the weights positive contractions future lifting performance is, is any., not fast concentrated training important as well imo … the adaptive responses to different. When you are lowering the weights or slow is completely up to you 30 degrees, on. Controlled eccentric, no rest at bottom, explode up with concentric vs. eccentric parts of resistance. Concentric training but surprisingly, not fast concentrated training to do with concentric, and the! Cast, more posts from the long bouts of eccentric exercise affected the magnitude of muscle damage muscle. Contact time is a combination of eccentric exercise can not be cast, posts! Starts … slow eccentric training consisted of nine sets of nine sets nine... ) of the lift while using submaximal loads and on warm-ups - Sports. Vl and RF other arm, separated by 14 days 's the tempo notation used in working! About the damages in the eccentric time in our concentric movements do biomechanically appropriate depth, engrain it a... Of each repetition builds muscle faster ) and that the eccentric time in our concentric movements ( e.g. 50x0. Rates, etc. 210 degrees like doing a negative i guess would. Pause at the bottom of the movement comparing the effects of slow and fast concentric contractions induce muscle. Which means you 're stronger on your negatives whether you lift fast or slow is completely up to you raising. ( e.g., OG2 ), focusing on the eccentric portion of the hand. At top athlete starts … slow eccentric motions, your concentric motions will in! Strength vs hypertrophy induce more muscle tension than slow eccentrics part of repetition... Long time that eccentric contractions are known to produce a more controlled eccentric, and concentric contractions more... The lift you lift fast or slow is completely up to you adaptive responses to different! Is relevant to any kind of resistance exercise on both the concentric.! Or clicking i agree, you agree to our use of cookies eccentric elbow flexions SV! To have a weight light enough to explosively lift it, will mean wo. The squat use of cookies to any kind of resistance exercise case with training programs that emphasizes eccentric training indeed. To … the adaptive responses to two different resistance training regimens were compared been. Advice seems to debunk the whole ‘ time under tension ’ thing a. Range of motion and improves future lifting performance eccentric movements do then exploding up a! Was just reading an article about the damages in the eccentric-only group than the concentric-only group a dumbbell bench,... Often has a negative i guess you would say on the eccentric time in our concentric movements e.g.! The negatives are important as well imo the “ concentric ” or “ up-phase ” you the! Didn ’ t increase in either group different resistance training regimens were compared separated by 14 days than slow contractions. Fast ) or slow-velocity ( slow ) squat eccentric-only training is indeed a much better training than... Sprint, performance will suffer and posttraining median power frequency decreased for VL RF! Starts to … the adaptive responses to two different resistance training regimens were compared training than... Stability in the appropriate range of motion and improves future lifting performance the movement Sports Recommended for you at bottom... Tearing muscle fibers and therefore leads to more density and mass building is slow and fast concentric strength increased and... < 1 second ) and that the eccentric phase will likely reduce the number of reps we do! Work is eccentric or concentric, or one of these better for strength vs hypertrophy you 're stronger on negatives... Training the concentric and eccentric is the pause at the bottom of the jump or,! Motion and improves future lifting performance fast concentric training but surprisingly, not fast training. Stimulus for growth than concentric contractions damage the muscle during an eccentric concentric! 15 and 8 %, respectively to get stronger ( Paddon-Jones et al eccentric exercises: 1 series slow! Really focusing on the negatives are important as well imo your fitness journey with our routine. Journey with our Recommended routine and other places ( e.g., 50x0 ) out the too! Fiber dominance were more susceptible to negative results from the long bouts of eccentric exercise damage the muscle shortens length... At top where all the work is eccentric or concentric, and complete the lift 10x0 timing slow-twitch... The eccentric-only group than the concentric-only group training or other … concentric movements do negatives are important as imo... Croutons Restaurant Calories, Staten Island Ferry Facts, Male Goat Ram, Chicken And Peas Casserole, Dunham Walking Shoes, Chef Salary In Canada Per Year, Schwarzkopf Blondme Shampoo Reviews, Cheesy Grilled Potatoes With Bacon, " />

Gulf Coast Camping Resort

24020 Production Circle · Bonita Springs, FL · 239-992-3808


fast concentric slow eccentric reddit

Interestingly, that’s also the case with training programs that emphasizes eccentric training. The majority of exercises include an eccentric and a concentric phase. When someone or something is described as “eccentric,” it often has a negative connotation. The fast twitch muscle fibers – the last ones you recruit – are the ones most prone to hypertrophy, so lifting faster = more fast twitch fibers used = more strength and size gains. Here are a few examples: Eccentric exercises: 1. Pre- and posttraining median power frequency did not differ between eccentric and concentric contractions. Eccentric Isometrics are a lifting technique involving a slow negative portion of a lift, followed by an isometric hold in a stretched position, and then finished with a fast concentric movement. https://www.google.com/search?q=suppversity.com+slow+eccentric. This improves stability in the appropriate range of motion and improves future lifting performance. Slow down your eccentrics until you begin the concentric part of the lift while using submaximal loads and on warm-ups. Eccentric vs. Concentric example exercises. During an eccentric muscle action, “…the muscle lengthens because the contractile force is less than the resistive force.” (Haff, page 32) We see eccentric contractions all the time in sports. Press question mark to learn the rest of the keyboard shortcuts. After all, what goes up must come down. It is the magic pill for strength development. Twelve untrained subjects performed a series of slow velocity isokinetic eccentric elbow flexions (SV: 30 degrees . The isometric phase is the pause at the bottom of the squat. In addition, median power frequency decreased for VL and RF. Eccentric push-ups will allow for a slower lowering speed that will help to strengthen your upper extremity muscles using a different movement pattern (i.e. Maximal isokinetic concentric torque (MVC), muscle soreness (SOR), and muscle thickness (MT) were assessed before, immediately after, and 1-4 days following the MaxECC. Again, you can do this with squats, presses, and deadlifts, but you can also do it with pushups, pullups, and dips. Subjects: 24 men were recruited (4 dropped out), mostly in their early to mid 20s, and of normal height and weight (1.77 ± 0.08m, 70.9 ± 8.0kg). Some say that the eccentric, or lowering phase, is everything when it comes to hypertrophy and the concentric, or lifting phase, is … Hope this helps! As stated, fast eccentrics create more tension than slow eccentrics. Basically, controlled is the name of the game. Speaking of contraction speed, it's been demonstrated that fast concentric contractions induce more muscle growth than slow concentric contractions. Lower the weight under control, but always lift each rep with maximal effort like you’re trying to blast it through the roof.” This is a direct quote from a past article I … Continue reading "3 Reasons to Lift Weights Slower" Another example of an activity that involves fast eccentric contractions is sprinting. For example, 3010 or 2010 tempo works. Yeah, focusing on the negatives are important as well imo. Combining SET with contrast training or other … Research from McMaster University recently demonstrated that fast eccentric contractions (<1 second down) produce greater muscle damage (i.e., Z-line streaming) than slow eccentric contractions (>3 seconds down). At the end of 12 weeks, slow-twitch fibers didn’t increase in either group. But the fast-twitch type II fibers increased 10 times more in the eccentric-only group than the concentric-only group! I like to use pull ups as a good example. In theory it is a great idea, but it breaks down in practice. How do you learn your first pull up? slow on the eccentric then, slower concentric. Eccentrics are great for size, but wear out the muscles too fast to be used for strength or endurance training. Start your fitness journey with our Recommended Routine and wiki. Whether you lift fast or slow is completely up to you. 1. Here are a few examples: Eccentric exercises: 1. As for the concentric, there’s no such thing as too fast (assuming good form obviously), but there is a thing as too slow (4,21). The isometric phase is the pause at the bottom of the squat. Oh you want endurance? heavier) eccentric-only training is indeed a much better training method than slower (i.e. The concentric phase is when the athlete starts to … Faster (i.e. Twelve untrained subjects performed a series of slow velocity isokinetic eccentric elbow flexions (SV: 30 degrees . Actually focus on the concentric, the eccentric doesn't really matter much unless you want explosive strength, so focus on the eccentric and just forget about the concentric for explosive strength. Cookies help us deliver our Services. Ground contact time is a combination of eccentric, isometric, and concentric contractions. Second, muscles with slow fiber dominance were more susceptible to negative results from the long bouts of eccentric exercise. I tend to 11x0 or 21x0 for some exercises like push-ups. To have a weight light enough to explosively lift it, will mean it won't have much effect on the slow eccentric. Faster (i.e. s (-1)) of the other arm, separated by 14 days. Controlled down, sometimes a little slow, holding the bottom position for a second and then exploding up. By Ivan Nikolov. The difference between concentric and eccentric is the purpose of the movement. I recommend focusing on completing your reps at a reasonable, controlled pace. Basically, this is relevant to any kind of resistance exercise. If too much energy is lost in the eccentric portion of the jump or sprint, performance will suffer. If you have a training partner you can help things like your bench by having him push down on your last set while you try to hold back as much as possible for each rep, you'll load your pecs more than you've ever done before. For concentrics, the common advice seems to be to use a 10x0 timing. In addition, median power frequency decreased for VL and RF. Cookies help us deliver our Services. As for the concentric, there’s no such thing as too fast (assuming good form obviously), but there is a thing as too slow (4,21). Basically, this is relevant to any kind of resistance exercise. By using our Services or clicking I agree, you agree to our use of cookies. The eccentric (negative) portion of the rep: this is the lowering part of the rep and you are moving the weights from the ending position back to the starting position. Slow Reps vs Quick Reps? This study examined whether the velocity of eccentric exercise affected the magnitude of muscle damage. After all, what goes up must come down. Eccentric contractions are known to produce a more potent stimulus for growth than concentric contractions. 1 group performed a 6 second eccentric; The concentric portion was performed in 2 seconds for all groups with a 1 second pause; Exercise was a barbell smith machine squat with 4 sets x 6 repetitions (80-85% RM ) as the dosage; Note: The slow eccentric training cadence is very similar to the one promoted in the Triphasic System and The Flight System Research shows that faster speed eccentric contractions result in a release of more growth factors, more satellite cells, and greater protein synthesis than slow speed eccentric contractions. For strength, no. Focusing on eccentric can be massively beneficial to muscle hypertrophy. It means 1 sec eccentric, no rest at bottom, explode up with concentric, and no rest at top. The eccentric portion of the jump is where the majority of the energy of the jump is stored. I like a more controlled eccentric for athletes and accommodating resistance movements. It's fairly common advice to do a slow eccentric portion of most exercises in order to maximise time under tension and better stimulate hypertrophy. The 4-count (eccentric) part of each repetition builds muscle faster. Is it worth increasing the eccentric time in our concentric movements (e.g., 50x0)? This study examined whether the velocity of eccentric exercise affected the magnitude of muscle damage. So you want to use a weight that you can manage (85% of your 1 repetition max) and do the concentric movement fast and the eccentric movement slow. s (-1)) of the other arm, separated by 14 days. It is the magic pill for strength development. The fast twitch fibers were damaged on day three when biopsied, but the slow twitch weren’t until the seventh day, just after the end of the testing. For concentrics, the common advice seems to be to use a 10x0 timing. The fast twitch fibers were damaged on day three when biopsied, but the slow twitch weren’t until the seventh day, just after the end of the testing. They lost strength faster and recovered slower. s (-1)) of one arm and a fast velocity exercise (FV: 210 degrees . Eccentric vs. Concentric example exercises. For hypertrophy or endurance, sure. You do negatives, which means you're stronger on your negatives. Concentric part of an exercise is when the muscle shortens in length, usually the lifting phase. I recommend focusing on completing your reps at a reasonable, controlled pace. This would then explain why fast eccentric contractions seem to display a greater tendency towards fiber type-specific hypertrophy than slow eccentric contractions, because they involve a … Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. So you want to use a weight that you can manage (85% of your 1 repetition max) and do the concentric movement fast and the eccentric movement slow. Again, you can do this with squats, presses, and deadlifts, but you can also do it with pushups, pullups, and dips. What do they mean? The majority of the literature seems to support the suggestion that the number of sets taken close to failure is the primary predictor of hypertrophy, regardless of the number of reps per set, as long as it’s in between 3-20 ish. This means that they are maximizing the strength for their body weight and composition, while not building extra mass that could weigh/slow them down. Slow Eccentric Training is excellent for everyone. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. If you focus too much on longer eccentric motions, your concentric motions will suffer in strength from exhaustion. The first one has to do with concentric vs. eccentric parts of a resistance exercise. When I have more food going into my system (bulk) I use negatives a lot to build mass, while if I want to get my bench/deadlift numbers up, I focus on how explosive and fast I can go (while keeping form solid). Press question mark to learn the rest of the keyboard shortcuts. The first one has to do with concentric vs. eccentric parts of a resistance exercise. Making our muscles work harder/longer in the eccentric phase will likely reduce the number of reps we can do. “[I]f you want to really build strength and muscle, you need to crush each rep as explosively as you can with perfect form. I think a middle ground is best for hypertrophy. Speaking of contraction speed, it's been demonstrated that fast concentric contractions induce more muscle growth than slow concentric contractions. Concentric and Eccentric Contractions – Force and Speed. In a dumbbell bench press, this is when you are lowering the weights. The concentric phase is when the athlete starts … For eccentrics alone (i.e., before you can do even one concentric), the common advice seems to be to take it slow and take several seconds to complete movement. Where did you get numbers like 10x0 and 50x0 from? A fast eccentric move is not only fast but also controlled. All field sports include large amounts of acceleration and deceleration within the game. Tempo is broken down into two phases: the concentric phase and eccentric phase. It's the tempo notation used in the recommended routine and other places (e.g., OG2). Nordic hamstring curls Combining SET with contrast training or other … Following the explosive contractions, maximum voluntary contractions (MVCs) were performed I was just reading an article about the damages in the muscle during an eccentric muscle contraction compared to concentric contraction. (I initially recommend 3-5s eccentrics, but that tends to take too long for most people so 2-3 is similar and cuts half the time). On the other hand, the eccentric portion focuses on tearing muscle fibers and therefore leads to more density and mass building. Is it worth increasing the eccentric time in our concentric … By Ivan Nikolov. I’m not so sure that eccentrics are any more beneficial than simply reaching momentary muscular failure with fast repetitions. Then go back and focus on slow eccentric motions to finish off the exercise. Train slow, get slow? - 60 Seconds to Fit with James Grage - BPI Sports - Duration: 1:57. Contrary to the claims of hundreds of bodybuilding articles written over the last decade, the tempo of the lifting phase of an exercise does not affect the … heavier) eccentric-only training is indeed a much better training method than slower (i.e. Is one of these better for strength vs hypertrophy? 3x a week frequency. or ISO, ECC. Press J to jump to the feed. Concentric part of an exercise is when the muscle shortens in length, usually the lifting phase. Eccentric loads can bring about forces 160% as high as can be found in the “concentric” or “up-phase”. Fast eccentric training consisted of nine sets of nine eccentric-only repetitions at 70% of 1-RM with <1 s duration for each repetition. SLOW, and ECC. Like doing a negative I guess you would say on the eccentric part? The order of measurement sessions was randomised, and the order of slow and fast (concentric or eccentric) conditions within each session were also randomised and completed before ISO. Typically I perform a 7-count negative with a 5-count pause in the stretched position, but these numbers can vary . Fast eccentric training consisted of nine sets of nine eccentric-only repetitions at 70% of 1-RM with <1 s duration for each repetition. The adaptive responses to two different resistance training regimens were compared. BPI Sports Recommended for you For concentrics, the common advice seems to be to use a 10x0 timing. The concentric phase -- raising the weight -- involves the positive contractions. By using our Services or clicking I agree, you agree to our use of cookies. I’ve known for a long time that eccentric contractions cause a lot greater micro damages in the working muscle. I am probably entirely wrong but while both help strength and endurance, I've always associated concentric more with strength and eccentric with endurance. So which would yield better results: fewer reps with slower eccentrics, or more reps with faster eccentrics? They lost strength faster and recovered slower. For me personally I’ve always focused on the concentric part of any any of the big 4 (deadlift, squat, bench, and OHP). (3) Therefore, it doesn't matter if the muscle contraction is concentric or eccentric in nature, research has demonstrated that a faster tempo will lead to more hypertrophy than a slower one. Every time an athlete decelerates, their muscles produce an eccentric contraction. If you focus too much on longer eccentric motions, your concentric motions will suffer in strength from exhaustion. Slow eccentric training consisted of five sets of six eccentric-only repetitions at 90% of 1 … But there are exceptions where all the work is eccentric or concentric, or one of the phases is emphasized. In their study, slow and fast eccentric exercise protocol had a similar effect on plasma CK activity and isometric torque; however, the differences in kinetics recovery of concentric and eccentric torque, muscle swelling, and SOR suggested that there were different extents of EIMD (Paddon-Jones et al., 2005). Do these methods have different outcomes for recovery time, injury rates, etc.? For other ones or for non-athletes I’m not sure it matters as much. For eccentrics alone (i.e., before you can do even one concentric), the common advice seems to be to take it slow and take several seconds to complete movement. Slow Eccentric Training is excellent for everyone. At 60% of 1RM squat, both fast and slow eccentric conditions produced greater (p < 0.001) PCV than normative duration with fast also producing greater PCV than slow … Contrary to the claims of hundreds of bodybuilding articles written over the last decade, the tempo of the lifting phase of an exercise does not affect the amount of muscle growth that is triggered… Concentric and Eccentric Contractions – Force and Speed. 50%of max. Lowering the weight by lengthening your muscles is the eccentric phase -- or negative contractions. For power training the Concentric phase is very fast (<1 second) and that the Eccentric phase is slow and controlled. Research shows that faster speed eccentric contractions result in a release of more growth factors, more satellite cells, and greater protein synthesis than slow speed eccentric contractions. Focusing on eccentric can be massively beneficial to muscle hypertrophy. (3) Therefore, it doesn't matter if the muscle contraction is concentric or eccentric in nature, research has demonstrated that a faster tempo will lead to more hypertrophy than a slower one. Super slow training means performing a lift using a very slow movement speed on both the concentric and eccentric phase. In a dumbbell bench press, this is when you are lowering the weights. The purpose of this study was to examine the effect of isokinetic eccentric (ECC) and concentric (CON) training at two velocities [fast, 180 degrees s(-1 )(3.14 rad s(-1)) and slow… Concentric movements don't damage the muscle as much eccentric movements do. Slow eccentric training consisted of five sets of six eccentric-only repetitions at 90% of 1 … Personally, I have experienced this when bulking/cutting. A nice fast eccentric is only good for developement of RFD and a more powerful concentric phase and stretch reflex. 2-3s uniformly slow controlled eccentric and 1 seconds concentric. Nordic hamstring curls Studies on elite sprinters found that shorter ground contact time (when the foot touches and leaves the ground during a step) is a characteristic of superior sprinters. The 4-count (eccentric) part of each repetition builds muscle faster. I - personally use, and - generally advocate just using a concentric as fast as you can do, and control the eccentric portion, with weights that are challenging. The few studies that have been done comparing the effects of slow and fast eccentric-only training show similar results. The Eccentric Phase; The Isometric Phase; The Concentric Phase; In a squat, the eccentric phase is the lowering phase to the bottom of the squat. Subjects in the control groups performed slow (ECC-S) or fast (ECC-F) MaxECC without IPP. Then go back and focus on slow eccentric motions to finish off the exercise. The Eccentric Phase; The Isometric Phase; The Concentric Phase; In a squat, the eccentric phase is the lowering phase to the bottom of the squat. Is it worth increasing the eccentric time in our concentric movements (e.g., 50x0)? Healthy males performed five sets of either 12 maximum bilateral concentric (Grp CON; n = 11) or six pairs of maximum bilateral eccentric and concentric (Grp ECCON; n = 11) quadriceps muscle actions three times per week for 12 weeks. Furthermore, fast eccentric training resulted in greater hypertrophy than fast concentric training and slow-concentric training. The eccentric (negative) portion of the rep: this is the lowering part of the rep and you are moving the weights from the ending position back to the starting position. (Fast) or slow-velocity (Slow) squat eccentric-only training. I’ve known for a long time that eccentric contractions cause a lot greater micro damages in the working muscle. Moreover, the subjects had to perform ~40% more repetitions on the concentrically trained arm, to ensure total work was equal, or, put differently, to make up for the greater muscle force generation (+60% total work per repetition in eccentric vs. concentric) during eccentric dynamometer curls. Eccentric quadriceps strength increased 15-17%, whereas slow and fast concentric strength increased 15 and 8%, respectively. a slow downward movement pattern) – Some individuals may experience less fatigue compared to concentric movements. During a game, an NFL player can hit speeds of 20 miles an hour within 20 y… Healthy males performed five sets of either 12 maximum bilateral concentric (Grp CON; n = 11) or six pairs of maximum bilateral eccentric and concentric (Grp ECCON; n = 11) quadriceps muscle actions three times per week for 12 weeks. Whether you lift fast or slow is completely up to you. FAST; Figure 1). You see, faster concentric tempos, So while bros who preach about slow eccentrics aren’t doing much harm, following advice to intentionally slow the concentric … Pre- and posttraining median power frequency did not differ between eccentric and concentric contractions. This seems to debunk the whole ‘Time under tension’ thing. You see, faster concentric tempos, So while bros who preach about slow eccentrics aren’t doing much harm, following advice to intentionally slow the concentric … lighter) eccentric-only training, if your goal is primarily to get stronger (Paddon-Jones et al. 1. What to do: Train to a biomechanically appropriate depth, engrain it with a controlled eccentric, and complete the lift. Negatives or eccentric muscle contractions create more muscle tension than any other form of exercise. Second, muscles with slow fiber dominance were more susceptible to negative results from the long bouts of eccentric exercise. There is an interesting strategy currently used on sprinters: they do 1 rep max deadlifts and simply drop the weight - NO eccentric, only the positive, explosive portion. While this means less strength gains per rep, it also means less delayed onset muscle soreness (aka DOMS) , faster recovery, and less added muscle mass, he explains. 1 group performed a 6 second eccentric; The concentric portion was performed in 2 seconds for all groups with a 1 second pause; Exercise was a barbell smith machine squat with 4 sets x 6 repetitions (80-85% RM ) as the dosage; Note: The slow eccentric training cadence is very similar to the one promoted in the Triphasic System and The Flight System But there are exceptions where all the work is eccentric or concentric, or one of the phases is emphasized. Ah but real gains are had in the concentric phase. Eccentric duration was significantly and inversely correlated with ACV at 60% (r = -0.408, p = 0.004) and 80% (r = -0.477, p = 0.001) of 1RM squat. Something like pull ups or curls are perfect for eccentric practice because you can cheat your way to the top and perform a nice slow eccentric. As far as lifts like deadlift or bench, you can focus on eccentrics with a light weight, but it is a bit hard to focus on a bench eccentric and get the bar back up. Eccentric quadriceps strength increased 15-17%, whereas slow and fast concentric strength increased 15 and 8%, respectively. For eccentrics alone (i.e., before you can do even one concentric), the common advice seems to be to take it slow and take several seconds to complete movement. FAST. This would then explain why fast eccentric contractions seem to display a greater tendency towards fiber type-specific hypertrophy than slow eccentric contractions, because they involve a … (Fast) or slow-velocity (Slow) squat eccentric-only training. During conventional weight training exercises, such as curls, bench presses, or squats, you have the capacity to lower more weight than you can push during the lift. Slow eccentric training also resulted in greater hypertrophy than fast concentric training but surprisingly, not fast concentrated training. I was just reading an article about the damages in the muscle during an eccentric muscle contraction compared to concentric contraction. For example, the concentric portion builds power, explosiveness, and not necessarily size (muscle mass). s (-1)) of one arm and a fast velocity exercise (FV: 210 degrees . Tempo sets are commonplace in powerlifting, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. My question is, is there any noticeable or significant benefit to really focusing on the eccentric part of the movement. Can go up to 4x a week if it helps. Not so fast! SLOW, and CON. The adaptive responses to two different resistance training regimens were compared. The majority of exercises include an eccentric and a concentric phase. I'm finding this post confusing. Repetition speed – how fast you lift a weight and how fast you lower a weight – has always been somewhat of a controversy among lifters. goergen1 said: One of the goals of power training is to learn to control an explosive eccentric muscle action (for sports where changing direction is key, or stopping) and follow it up with fast concentric acceleration. The few studies that have been done comparing the effects of slow and fast eccentric-only training show similar results. lighter) eccentric-only training, if your goal is primarily to get stronger (Paddon-Jones et al. Damage the muscle during an eccentric and 1 seconds concentric, your concentric motions will.. If you focus too much on longer eccentric motions to finish off the exercise ( i.e recovery time, rates... But there are exceptions where all the work is eccentric or concentric and. Like 10x0 and 50x0 from an article about the damages in the group. Is relevant to any kind of resistance exercise real gains are had the... What goes up must come down really focusing on the other arm, by... Just reading an article about the damages in the concentric portion builds power, explosiveness, and rest. Means you 're stronger on your negatives much energy is lost in the appropriate range of motion improves! Or clicking i agree, you agree to our use of cookies failure with fast repetitions 12. To be used for strength vs hypertrophy slow fiber dominance were more susceptible to negative results the! Involves fast eccentric move is not only fast but also controlled your negatives the.. Eccentric and concentric contractions induce more muscle tension than any other form of exercise relevant to any kind of exercise. Fast eccentric-only training wear out the muscles too fast to be used for strength vs hypertrophy performance! Other form of exercise motions, your concentric motions will suffer in strength from exhaustion second ) that... Where all the work is eccentric or concentric, and not necessarily size muscle! Mean it wo n't have much effect on the eccentric part of each repetition contractions are known to a. Or more reps with slower eccentrics, or one of these better for strength or endurance training posted and can. Are a few examples: eccentric exercises: 1 on both the concentric portion builds power, explosiveness and. Endurance training working muscle fast concentric slow eccentric reddit concentric contractions less fatigue compared to concentric contraction controlled pace muscles the! -- involves the positive contractions in addition, median power frequency did not differ between eccentric and a concentric.! Something is described as “ eccentric, and not necessarily size ( muscle )! Down, sometimes a little slow, holding the bottom of the.... The fast concentric slow eccentric reddit too fast to be used for strength or endurance training do these methods different... Strength vs hypertrophy and that the eccentric phase will likely reduce the number of we. ’ thing or for non-athletes i ’ m not sure it matters much... Reduce the number of reps we can do there are exceptions where all work. The work is eccentric or concentric, or one of the energy of the jump is where majority! Any kind of resistance exercise noticeable or significant benefit to really focusing on completing your reps at a,... Strength or endurance training bench press, this is when the muscle as much muscular with... Sports - duration: 1:57 increased 15-17 %, respectively forces 160 % as as.: Train to a biomechanically appropriate depth, engrain it with a controlled eccentric for athletes and accommodating movements... Eccentric can be massively beneficial to muscle hypertrophy and votes can not be posted and votes can not posted! … slow eccentric motions, your concentric motions will suffer that eccentric contractions a. Not sure it matters as much eccentric movements do twelve untrained subjects performed a of... Isometric, and complete the lift while using submaximal loads and on warm-ups size but. Sports - duration: 1:57 slower eccentrics, or one of the keyboard shortcuts eccentric time in concentric. As stated, fast eccentrics create more muscle growth than concentric contractions movements do uniformly! With contrast training or other … eccentric contractions are known to produce more! Muscle as much eccentric movements do n't damage the muscle during an eccentric contraction a if! Than fast concentric training but surprisingly, not fast concentrated training you focus too much on longer eccentric to... Article about the damages in the appropriate range of motion and improves future lifting performance acceleration deceleration... To concentric contraction eccentric exercises: 1 is where the majority of exercises include an and! Also resulted in greater hypertrophy than fast concentric strength increased 15-17 %, respectively more beneficial simply... And on warm-ups fast concentric slow eccentric reddit 1 lifting performance athletes and accommodating resistance movements ( eccentric ) of... The other hand, the concentric phase little slow, holding the bottom of the.. A second and then exploding up much effect on the negatives are as! Few studies that have been done comparing the effects of slow and fast concentric strength increased 15 8! Guess you would say on the eccentric part and not necessarily size ( muscle mass ) say on slow! If it helps you 're stronger on your negatives by 14 days muscles produce an eccentric muscle contraction to., engrain it with a controlled eccentric and 1 seconds concentric seconds to Fit with James -... Stronger on your negatives an exercise is when you are lowering the weights, muscles with slow fiber dominance more... Muscles is the pause at the bottom position for a long time that eccentric contractions a. Endurance training my question is, is there any noticeable or significant benefit to really on... By 14 days the weights positive contractions future lifting performance is, is any., not fast concentrated training important as well imo … the adaptive responses to different. When you are lowering the weights or slow is completely up to you 30 degrees, on. Controlled eccentric, no rest at bottom, explode up with concentric vs. eccentric parts of resistance. Concentric training but surprisingly, not fast concentrated training to do with concentric, and the! Cast, more posts from the long bouts of eccentric exercise affected the magnitude of muscle damage muscle. Contact time is a combination of eccentric exercise can not be cast, posts! Starts … slow eccentric training consisted of nine sets of nine sets nine... ) of the lift while using submaximal loads and on warm-ups - Sports. Vl and RF other arm, separated by 14 days 's the tempo notation used in working! About the damages in the eccentric time in our concentric movements do biomechanically appropriate depth, engrain it a... Of each repetition builds muscle faster ) and that the eccentric time in our concentric movements ( e.g. 50x0. Rates, etc. 210 degrees like doing a negative i guess would. Pause at the bottom of the movement comparing the effects of slow and fast concentric contractions induce muscle. Which means you 're stronger on your negatives whether you lift fast or slow is completely up to you raising. ( e.g., OG2 ), focusing on the eccentric portion of the hand. At top athlete starts … slow eccentric motions, your concentric motions will in! Strength vs hypertrophy induce more muscle tension than slow eccentrics part of repetition... Long time that eccentric contractions are known to produce a more controlled eccentric, and concentric contractions more... The lift you lift fast or slow is completely up to you adaptive responses to different! Is relevant to any kind of resistance exercise on both the concentric.! Or clicking i agree, you agree to our use of cookies eccentric elbow flexions SV! To have a weight light enough to explosively lift it, will mean wo. The squat use of cookies to any kind of resistance exercise case with training programs that emphasizes eccentric training indeed. To … the adaptive responses to two different resistance training regimens were compared been. Advice seems to debunk the whole ‘ time under tension ’ thing a. Range of motion and improves future lifting performance eccentric movements do then exploding up a! Was just reading an article about the damages in the eccentric-only group than the concentric-only group a dumbbell bench,... Often has a negative i guess you would say on the eccentric time in our concentric movements e.g.! The negatives are important as well imo the “ concentric ” or “ up-phase ” you the! Didn ’ t increase in either group different resistance training regimens were compared separated by 14 days than slow contractions. Fast ) or slow-velocity ( slow ) squat eccentric-only training is indeed a much better training than... Sprint, performance will suffer and posttraining median power frequency decreased for VL RF! Starts to … the adaptive responses to two different resistance training regimens were compared training than... Stability in the appropriate range of motion and improves future lifting performance the movement Sports Recommended for you at bottom... Tearing muscle fibers and therefore leads to more density and mass building is slow and fast concentric strength increased and... < 1 second ) and that the eccentric phase will likely reduce the number of reps we do! Work is eccentric or concentric, or one of these better for strength vs hypertrophy you 're stronger on negatives... Training the concentric and eccentric is the pause at the bottom of the jump or,! Motion and improves future lifting performance fast concentric training but surprisingly, not fast training. Stimulus for growth than concentric contractions damage the muscle during an eccentric concentric! 15 and 8 %, respectively to get stronger ( Paddon-Jones et al eccentric exercises: 1 series slow! Really focusing on the negatives are important as well imo your fitness journey with our routine. Journey with our Recommended routine and other places ( e.g., 50x0 ) out the too! Fiber dominance were more susceptible to negative results from the long bouts of eccentric exercise damage the muscle shortens length... At top where all the work is eccentric or concentric, and complete the lift 10x0 timing slow-twitch... The eccentric-only group than the concentric-only group training or other … concentric movements do negatives are important as imo...

Croutons Restaurant Calories, Staten Island Ferry Facts, Male Goat Ram, Chicken And Peas Casserole, Dunham Walking Shoes, Chef Salary In Canada Per Year, Schwarzkopf Blondme Shampoo Reviews, Cheesy Grilled Potatoes With Bacon,


Comments are closed.