Table of Contents:
WHAT IS THE ROLE OF ECCENTRIC STRENGTH IN SPEED AND AGILITY 1
Video taken from the channel: THIBARMY
How to use eccentric/negative rep training properly
Video taken from the channel: Jim Stoppani, PhD
Heavy Negatives Do Heavy Negatives Increase Muscle?
Video taken from the channel: Dorian Wilson
Eccentric exercise: physiology and application in sport and rehabilitation, Hans Hoppeler
Video taken from the channel: The Physiological Society
Top 5 Reasons You Should Focus More on the Eccentric Contraction
Video taken from the channel: Chandler Marchman
Benefits of Eccentric Training
Video taken from the channel: Strength-N-U
Choosing Eccentric vs Concentric Exercises
Video taken from the channel: ChiroUp: Evidence Based Chiropractic
Rather, you’re thinking of it as the potential for huge increases in your strength and power. With that, here are six benefits of eccentric reps: 1. Strength is Important For Everything. Studies have shown that your body can tolerate up to 1.75 times more weight eccentrically than it can concentrically. Eccentrics are the downward portion of the exercise, such as lowering yourself in a squat or lowering the bar to your.Including eccentric exercise in your workout seems to build more muscle than concentric exercise does, and, with continued training, may actually stave off DOMS.
Eccentric exercise may be particularly helpful in older people, who are at greater risk for tendon injury. Tending to tendinitis.Possible benefits of the eccentric weight training Why perform eccentric weight training?
This advanced weight training technique allows you to use a heavier weight (110–160 per cent 1RM), causing the body to adapt to the increase in weight. During an eccentric contraction there is more mechanical load per motor unit.The Benefits and Advantages of Eccentric Training Eccentric training builds mass and lots of it! Many studies have confirmed it is the lowering of weights, not the lifting, that is responsible for the hypertrophic response.
Eccentric training can improve power because it favorably alters force/ time characteristics.Research reveals the perks for newcomers and well-trained athletes. An eccentric muscle action occurs as an opposition force in response to a concentric (shortening) action, in order to protect joint structures from damage (Bubbico & Kravitz 2010). It’s our braking system—how we decelerate (think of lowering the dumbbell during a biceps curl).
A research review published in the British Journal of Sports Medicine confirmed that eccentric training is an effective way to increase flexibility, although it noted that more research is needed.Research suggests that eccentric training is also able to produce greater strength increases than concentric contractions (3, 4). Interestingly though, the strength gains seen are more specific, suggesting that resistance training should incorporate a combination of concentric and eccentric contractions.To date, it is well accepted that the benefits of eccentric exercise transcend improved muscle function, as this mode of training has been shown to induce a number of favorable repercussions on neural drive or health-related factors (Paschalis et al., 2010, 2013).Most studies favor the eccentric movement to produce a higher increase in muscle hypertrophy compared with concentric training, however, the difference in effect is very small – on average 3.2% more muscle growth from eccentric movements, without statistical significance (1–2).
If There is a Benefit it is Probably Very Small.The benefits of eccentric training is therefore demonstrated in both an OKC and CKC manner versus the traditional thought of OKC training being primarily concentric in nature. Controlled eccentric OKC training is safe and effective for the post ACL reconstruction patient.We also can’t leave out that one of the major eccentric training benefits is fat loss. Due to the increased muscular tension that comes with eccentric training, we engage more muscle fibers during the lowering phase of exercises, effectively increasing the intensity of any workout.
Four Benefits of Eccentric Strength 1 – Increases in Muscle Mass Controlled eccentrics provide greater muscular damage for hypertrophy. Research shows that eccentric training causes increased micro-trauma of the muscle fibers, which in turn can lead to increased muscle growth.The Benefits of Eccentric Weight Training May 19, 2014 / 0 Comments / in Blog, Training / by mitabs.
I love to use slow eccentrics when designing training programs.6 Core Benefits of Eccentric Training. Greater increase in muscular strength levels; Greater increase in muscular hypertrophy (muscle size) Muscles can work with higher loads eccentrically than concentrically, with a greater load meaning more efficient workouts and faster results.Training the negative or eccentric portion of a movement — where the muscle is lengthening and often resisting the pull of gravity, such as in the lowering phase of a biceps curl or squat — boasts numerous benefits, explains strength-training expert Cassandra Forsythe, PhD, RD, CSCS, CISSN, coauthor of The New Rules of Lifting for Women and an advisory board member of Girls Gone Strong.
List of related literature:
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from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging | |
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from Physiological Aspects of Sport Training and Performance | |
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from Physical Change and Aging, Sixth Edition: A Guide for the Helping Professions | |
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from Science and Practice of Strength Training | |
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from Advanced Neuromuscular Exercise Physiology | |
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from Science and Development of Muscle Hypertrophy | |
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from Essentials Of Orthopaedics & Applied Physiotherapy | |
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from Manual of Dietetic Practice | |
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from Pathy’s Principles and Practice of Geriatric Medicine | |
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from The Biophysical Foundations of Human Movement |
76 comments
So I don’t know if my theory is connect but here’s my theory chain. I have a condition to explain so some best theory is necessary.
I switched up from random exercises in the gym, mostly dumbbell, to a 3×5 barbel program emphasizing squats (Starting Strength). I have no regrets. It works and I love it. That said, I realize I need to pay much more attention to recovery, precisely because it does work so well. Man I get DOMS. Again like Doms, per wikipedia, you don’t necessarily feel it so you don’t necessarily know it’s there, until you press your muscles. You kind of sense it in the background. Also per wikipedia, it comes and is associated with eccentric motion. That’s why my theory makes sense as the best working hypothesis.
What do I have to explain? Migraines and headaches of course. Now I got these sometimes before Starting Strength. I started drinking coffee and tea and of course I’d be up way too late though in bed, watching shows or youtube. I used to take my laptop to coffeeshops late to study after work, to be out and about. I decided to build a pipe standing desk (a nice one) and just study at home. So much better. I also decided to drink electrolytes in the form of powders, and sometimes pickle juice and coconut water, and also consume more salt (It is not bad for you I learned). This helped me I feel stay hydrated, it helped push out my desire to drink coffee and tea, although like any person I still love those drinks, yet I drink a fraction. I get to sleep earlier. I stay more hydrated, so my condition is better, yet sometimes, even when I’m living pretty well, I’ll wake up with a headache. Lo and behold it’s most often 2 days after a lift. I usually do 2x / week now. At lower weights I did 3x and was rarin to go. I am into it but I’m not super buff. I’m just an average guy with average ambitions I guess, unless I could heal better but it’s good enough for me. So usually 2 days after a lift, or one day is most likely to be days I get a headache in the morning, so I be sure to drink enough and sleep enough. But I also found one day that after a headache finally was starting to really subsize, my hamstrings and quads were SOOOO tight, and this tension helped relieve my headache. It’s so deep down that I don’t think it can release it completely but it really helped.
A while back I used to get nausea headaches and have to puke. I’ve fixed that a lot. Now I just get headaches but not as often anymore. Anyway 1-2 days after squatting, regardless of whether I get a headache, my legs (and triceps) are so tight and sore. It is obvious the eccentric motion and they don’t’ necessarily feel sore unless I pay attention, but when I push them against the table cornerI build a wooden farm table which is perfect for self-massaging, even way better than my foam roller, I feel such pleasant painsuch crystal like tension breaking up. It is like pure muscle candy and also good for the head, for prevention and healing. That combined with water, electrolytes and sleep will almost headache proof me, but my body still is in recovery mode.
I’m 38 also FYI. I’m not even squatting that muchjust around 235, progressive overloading but I go below the knee plane if not AtG and it’s my best.
I had a lot of these pieces learned by this time, having learned them over the last several months but today reading Wikipedia on DOMS, they say it is eccentric workouts that cause it, that it is caused 24-72 hours after, and you don’t feel it unless the muscle is under pressureall these things check out perfectly. There’s an article how muscle soreness is way overlooked in the medical profession as a cause of headaches. I agree but even she just wrote about neck and head muscles. They don’t even mention legs. The muscles are the body and the body and head are one.
I for one would love to see someone examine quad, ham and tricep tension (among the largest groups in the body) as a causer of headaches of different types.
Right now I have them largely under control but only if I live with some level of discipline. In the past I tried to live well too but I didn’t’ have the knowledge, plus I ate little salt, drank a lot of healthy green tea, even more than coffee. Well, pain is nature’s way of sayingthink carefully about what you’re doing.
I’m still learning. Today I got one more piece of the puzzle. I used to get these headaches, starting 2-3 years ago, when I started a new career in accounting, since abandoned for tech. Anyway for a year and a half into them (I get them average 8-15 times a year perhaps but they were bad), I didn’t even know they were migraines. I felt fortunate I never got migraines, imagining them to be the most hellish of things, even though I was actually getting them or something just like themso my ignorance was thick and I’ve been gaining awareness ever since. At first it resembled hangover like feelings to a t, though I rarely drank and I felt punished for no reason, but subsequently I get no nausea and puking much anymore. I did learn to puke well so when I tried ayahuasca once, I could puke it out so easy each of the 3 rounds while other people agonized. Well then I just got the headaches which is an improvement. And now maybe I can control these and enhance recovery.
My coworker, female, would get migraines. If they listen, I would tell them, drink electrolytes and sleep enough and stand up a lot and really self massage your muscles. More than don’t drink coffee or tea, or even enough water, I would say drink electrolytes, because that makes you drink water naturally. If they do this, I’m sure their headaches will diminish logarithmically like mine did, into remission, if not go away.
It’s interesting eccentric lifts may have a role to play in this. I’m reading Rippetoe’s book starting strength. That is a deep manual of so much. I haven’t finished the squat chapter. You will learn things in that. Almost one of the world’s great books in its class just because of the intense methodology used, setting a standard. This man is no hack. I’m not saying he’s right about anything, but if you disagree, he sure gives you his reasons supported by every angle of a subject. The amount I learn about physiologyand engineering ideas plugged in. I wished I studied engineering so this is cool. So when I get back to it, I will observe what is said about eccentric parts of lifts and see if that maps to my tension, and I will tie things together as I love to dosynthesize and confirm and connect. Man the feeling of pressing the table into my muscles, it brings out crystal sharpness in the muscle and a good feeling all over the rest of my bodymaybe what is referred pain dissipating. I don’t know. The human body is marvelous.
Should i train concentric and eccentric differently, or should i combine both in workout routine?
I hope allot of people give this a try, focusing on eccentrics really helped get me over my tendinitis more than anything else.
Glory and blessing to Arthur jones…dorian yates…mike mentzer…and myself
At the beginning of the video I thought you meant your gf was staring at your dad’s biceps!
I just realized that the hand drawing everything is totally fake
Your logo in the beginning looks like the 82nd Airborne Wings lol, also good info! Thanks!
heavy negatives and heavy streching stimulates hyperplagia,which no one talks about
hyperplagia is way better than hypertrophy for muscle size, you get double benefit
But beginners who can’t do a single pullup are always advised to do negative pullups to progress. Is that actually bad for a beginner?
Where the other three videos please im a visual learner u hitting the mind! Do u have a patron? A donation spot?
Wow, what an excellent research video. I just discovered your channel. Awesome job!
Nice and informative, not surprised but didnt expect this much difference.
btw, eee-centric, really?! or ec-centric haha
If this guy didn’t had those fucktard tattoos on his body he would look way better than any YouTube’er
Best stuff. Can you provide video about optimal diet and diet intake timings for optimal muscle growth results?
Kind of fits in with what i was told about how not to get sore from dead lifts. The idea was to lift the weight then drop it instead of lowering it slowly.
No I never tried to look like someone else. I tried to look like a leaner, more jacked version of myself. Your own anatomy defines how you will look once developed. Aye I do heavy negatives with a 50kg barbell.
I always figured the negatives were just as important because it completes a full controlled range of motion. I usually do the positive, then control the negative back down. I also try to hold a weight for a very brief time whether up or down to prevent any momentum based assistance during lifts. Very happy to see the science behind this.
Good luck with your girl long term lol. Talk about a red flag; I wouldn’t trust that girl to remain loyal.
The QUESTION IS NOT HEAVY NEGATIVES OR ECCENTRIC…..THE FUTURE OF TRAINING IS HEAVY POSITIVES….concentric training to build muscle and strength is untapped……stay tuned!!!
THUMBS UP if you’re gonna start to prioritize the eccentric portion of the lift more!
where are the follow up videos? This one was over year ago now. After watching this one I wanted to see the others.
The study may rather show that sustained muscle recruitment rather than having these micro breaks from not having to do the eccentric part, leads to more muscle growth. Additionally for the eccentric part you may recruit different muscles to a higher degree
7:50 you may get your stomach kicked in by some crazy b!tch gym owner. #tb
Negatives are ALL OVERLOAD! Women can be pushed to incredible overloads!
I try to do 3 seconds up and 4-5 seconds down because I can drop slower then I can lift and there’s still energy being exerted which told me more workout ️♀️
5:44 the femur breaker sound spoked me. Fortunately the scream wasn’t there (it’s from a game called scp cointainment)
hey Doctor I just started shortcut to shread program…… my question is can I take a minute or two rest after performing the set+cardio acceleration basically after set and cardio acc can I take rest before the other set?
The very peak of what is humanly possible? I wanted to look like the one punch man and I still do, so……… where does that fall?
Arnold is my idol all day everyday screw Thor thinking he a god n shit
I didnt remember this until just now, but my dad told me when I was a child that lowering the weight slowly will get the muscle to grow more.
Good info but 1 pet peeve. @ 3:05 you said “bicep.” There’s no such thing. Biceps, triceps, and quadriceps are always plural.
what about a simpler system of lowering the weight on the eccentric lift much slower than the concentric part… e.g. 1 second concentric lift up… 3-5 seconds eccentric drop down of the weight?
That sounds like it should be able to be used by everyone fairly easily?
I’ve watched the first 2 minutes of this video and literally almost disagree with everything. Dislike
What about light negatives with high reps say 15 reps with increased eccentric, is it the same with heavy negatives and low reps with increased eccentric?
What if I have to do 10 reps for a particular exercise, the first 5 i do concentric, then the last 5 is eccentric? Will that work?
Could the reason the the eccentric portion had a higher muscles growth be because normal people dont use that movement a much? So then that part of the muscles gets shocked and grows more?
I mean I do wanna build as much muscle possible. But I dont want the max a human can have. I dont think many people wanna be the guy who cant put his arms at his sides
Although more weight is packed on during the extension your arm does not supply more force due to the acceleration of the weight. Can’t be bothered explaining the full thing but this triggered me
4:49 what is that music?
Edit: i heard that in some other video but my comment still have no replies
The narrators voice and the childish drawings makes me think this is a homosexual channel.
Why is caption the default? I have to turn it off every time?
He’s missing the ARX machine. Makes it possible to do eccentric training
I love working out but my goal is to look better and to be fit enough for the royal marines but my goal is too be SAS fit
You made the video soo long. Please get straight to the point. If you were concise this video could have been 5 mins
Good video! One note: You brushed up against, but did not directly mention risks to the tendons when performing negatives that exceed your one rep maximum. Even for lifters who are advanced, great care needs to be taken when doing negatives above 100% concentric one rep max. Perhaps loading with 105% should be the starting recommendation, and go from there. In these lifts, perhaps more than any other, it is so important to warm up well and lift weights approaching your max to adapt to the stress for the day before you overload.
The best and most thorough explanation regarding negatives I have found. Liked and subscribed. Thank you sir.
Good video. I have been confused which happens from watching youtube videos and the different training programs but your videos have brought me back to the world of research and the power program from Dr Michael Colgan which he advocates eccentric and negative traning for maximum strength.
So that was why i was able to gain a lot of muscle when I had a buddy spotter/assist
Takes two minutes and forty seconds to get to the topic. Before he tells why we want to build muscles and that people want to-do it the most efficient way
when he was speaking about different methods to get stronger, he didn’t mention `steriods’…
Wow man, I can’t believe you don’t have more views on such a great video. I could tell you put in the hard work into this one
for my goals in calisthenics (strength, explosiveness, muscle, endurance lol, but mostly explosiveness) i do explosive concentric, slow eccentric and an isometric at the greatest stretch (bottom of a rep). sometimes i’d do everything slow, sometimes no concentric but mostly that. it feels great and it fucks you up mentally.
Wow this video only just popped up on my recommendations but wow its really good
For biceps, negatives are amazing. My triceps are huge and biceps were hard to build. I started doing negatives for biceps (curl machine) I did much heavier and the negatives really hurt. I didn’t go too heavy, this could result in a tear
I’ve yet to try this with any other muscle
dude your girl locked her eyes because he is chris hemsworth
At least you HAD a girlfriend to begin with, i started lifting to get one
Some people are so ungrateful
“You want to look like someone specific”
You talking about the Daedric Prince Malacath?
I went from 130 to 190 in 3 years basically doing heavy negatives, drop sets and compound movements. Also not overtraining
First video of you im watching, jesus do you speak so slow like were kindergarten kids 1.25 speed feels right
Still haven’t found the word eeesentrik in the dictionary.
Why does the entire fitness industry take an actual engineering term and attempt to sound smart or unique by creating a fake technical pronunciation.
Rubbish.
Is the pre Jym sold on amazon the legit stuff? Where’s the best place to get pre and post jym?
Oh I remember six weeks to sick arms. That plan is freakin genius btw gained a good inch on arms during the plan. You Jim are a wizard. God bless ya.
Me: I have no idol that I wanna look like
Also me: Ronnie Back Ronnie Back Ronnie Back
Some of the best content about training athleticism on the web
I benched 505 on steroids as long as you warm up really good and slow heavy negatives make you super strong I’m older now and can’t do it I’ll get hurt enjoy your youth
What about females in the n number? at what exactly is the n number of males tested? How did they hold the variables constant? Like nutrition? Was it statistically significant? Link to the study would help support your video, thanks!
Jim have you ever thought about teaching an online course or something of the likes? Love the website btw
You should think about adding the links to your articles in the description thank you.
Hey D Man! Glad you went into detail for those studies! I kinda wanna focus more on my eccentrics now hah.
I’ve found negative loading on my left tricep after a cervical nerve was pinched caused muscle wastage on that side really beneficial, although size has almost caught up with my right side but strength is still quite a bit less…any ideas Jim?
hey doc can you make a video on your thoughts on “genetic potential” and if you can go beyond it? thanks! jym army forever!
great vid. where did you get the muscle tanktop love how it looks
Can I combine both eccentric and concentric in the same workout routine?
So doing controlled 2-4 secs excentrics in the biceps machine has actually gave me bigger arms! it looks like it was not my ego. Nice. Subscribed.
Static holds are even better, and you do not need a spotter like you do with pure negatives.
its almost like concentric training is useless in comparison.