Eccentric training 90100

It is possible to produce a greater amount of strength under eccentric (yielding, negative, lowering) conditions. While the difference between concentric (overcoming, positive, lifting) and eccentric limit strength varies between athletes, it is generally found to be +20-40% in favor of the eccentric portion. This is evidenced by the fact that you can lower a much heavier load than you can lift.

As such it is possible to place a very large stimulus on the muscles by lowering a near-maximal or maximal load under control for several reps. The effects of this method are very pronounced. It can lead to a very important improvement in tendon strength, in the muscle limit strength capacity, and in the nervous system's capacity to activate the muscles. However, this method carries a huge burden on the nervous system and the tendons.

With the eccentric training method you lower a near-maximal or maximal load under control and you lift the weight with the assistance of a spotter.

Pros: Can give you important gains in muscle and tendon strength when used properly. Improves the neural drive.

Cons: One of the most stressful training methods, both on the nervous system and the musculoskeletal system. If used in excess it can overload the CNS, injure tendons, and lead to overtraining. Leads to severe muscle soreness and stiffness after training.

When to use the method: Near-maximal to maximal eccentric training should be used seldomly and generally in the middle portion of the preparatory period, if it's used at all. Only advanced athletes should use this method and when they do they should do so for very short cycles (2-4 weeks) with at least 2 weeks between cycles. The volume should be kept very low (around 6 total reps per workout once a week).

The Basics Of Body Building

The Basics Of Body Building

Bodybuilding is the process of developing muscle fibers through various techniques. It is achieved through muscle conditioning, weight training, increased calorie intake, and resting your body as it repairs and heals itself, before restarting your workout routine.

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