In addition, median power frequency decreased for VL and RF. Speaking of contraction speed, it's been demonstrated that fast concentric contractions induce more muscle growth than slow concentric contractions. 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… 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. Controlled down, sometimes a little slow, holding the bottom position for a second and then exploding up. Is one of these better for strength vs hypertrophy? Twelve untrained subjects performed a series of slow velocity isokinetic eccentric elbow flexions (SV: 30 degrees . 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. After all, what goes up must come down. 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. I tend to 11x0 or 21x0 for some exercises like push-ups. I was just reading an article about the damages in the muscle during an eccentric muscle contraction compared to concentric contraction. I am probably entirely wrong but while both help strength and endurance, I've always associated concentric more with strength and eccentric with endurance. Then go back and focus on slow eccentric motions to finish off the exercise. (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). To have a weight light enough to explosively lift it, will mean it won't have much effect on the slow eccentric. 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. For me personally I’ve always focused on the concentric part of any any of the big 4 (deadlift, squat, bench, and OHP). For hypertrophy or endurance, sure. For example, the concentric portion builds power, explosiveness, and not necessarily size (muscle mass). 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 Slow eccentric training consisted of five sets of six eccentric-only repetitions at 90% of 1 … The eccentric portion of the jump is where the majority of the energy of the jump is stored. Fast eccentric training consisted of nine sets of nine eccentric-only repetitions at 70% of 1-RM with <1 s duration for each repetition. Maximal isokinetic concentric torque (MVC), muscle soreness (SOR), and muscle thickness (MT) were assessed before, immediately after, and 1-4 days following the MaxECC. 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). In theory it is a great idea, but it breaks down in practice. Eccentric vs. Concentric example exercises. When someone or something is described as “eccentric,” it often has a negative connotation. 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. Typically I perform a 7-count negative with a 5-count pause in the stretched position, but these numbers can vary . The first one has to do with concentric vs. eccentric parts of a resistance exercise. Then go back and focus on slow eccentric motions to finish off the exercise. Again, you can do this with squats, presses, and deadlifts, but you can also do it with pushups, pullups, and dips. 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. Press question mark to learn the rest of the keyboard shortcuts. For concentrics, the common advice seems to be to use a 10x0 timing. Second, muscles with slow fiber dominance were more susceptible to negative results from the long bouts of eccentric exercise. Focusing on eccentric can be massively beneficial to muscle hypertrophy. Concentric part of an exercise is when the muscle shortens in length, usually the lifting phase. For strength, no. Again, you can do this with squats, presses, and deadlifts, but you can also do it with pushups, pullups, and dips. Can go up to 4x a week if it helps. 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. I think a middle ground is best for hypertrophy. The isometric phase is the pause at the bottom of the squat. It is the magic pill for strength development. By using our Services or clicking I agree, you agree to our use of cookies. By using our Services or clicking I agree, you agree to our use of cookies. 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. I was just reading an article about the damages in the muscle during an eccentric muscle contraction compared to concentric contraction. At the end of 12 weeks, slow-twitch fibers didn’t increase in either group. 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. I recommend focusing on completing your reps at a reasonable, controlled pace. 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 … 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. Do these methods have different outcomes for recovery time, injury rates, etc.? Ground contact time is a combination of eccentric, isometric, and concentric contractions. Eccentric contractions are known to produce a more potent stimulus for growth than concentric contractions. 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. Here are a few examples: Eccentric exercises: 1. FAST; Figure 1). They lost strength faster and recovered slower. Here are a few examples: Eccentric exercises: 1. s (-1)) of one arm and a fast velocity exercise (FV: 210 degrees . The difference between concentric and eccentric is the purpose of the movement. Combining SET with contrast training or other … 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. 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. The isometric phase is the pause at the bottom of the squat. 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). Press question mark to learn the rest of the keyboard shortcuts. By Ivan Nikolov. Super slow training means performing a lift using a very slow movement speed on both the concentric and eccentric phase. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. For concentrics, the common advice seems to be to use a 10x0 timing. During a game, an NFL player can hit speeds of 20 miles an hour within 20 y… 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 few studies that have been done comparing the effects of slow and fast eccentric-only training show similar results. https://www.google.com/search?q=suppversity.com+slow+eccentric. 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. 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. heavier) eccentric-only training is indeed a much better training method than slower (i.e. Faster (i.e. The first one has to do with concentric vs. eccentric parts of a resistance exercise. 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. Eccentric loads can bring about forces 160% as high as can be found in the “concentric” or “up-phase”. Tempo is broken down into two phases: the concentric phase and eccentric phase. Is it worth increasing the eccentric time in our concentric movements (e.g., 50x0)? So which would yield better results: fewer reps with slower eccentrics, or more reps with faster eccentrics? ’ s also the case with training programs that emphasizes eccentric training are known to a... 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