fast concentric slow eccentric reddit

Cookies help us deliver our Services. 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. “[I]f you want to really build strength and muscle, you need to crush each rep as explosively as you can with perfect form. At the end of 12 weeks, slow-twitch fibers didn’t increase in either group. Slow down your eccentrics until you begin the concentric part of the lift while using submaximal loads and on warm-ups. Press question mark to learn the rest of the keyboard shortcuts. The adaptive responses to two different resistance training regimens were compared. Concentric part of an exercise is when the muscle shortens in length, usually the lifting phase. s (-1)) of one arm and a fast velocity exercise (FV: 210 degrees . For concentrics, the common advice seems to be to use a 10x0 timing. 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. For example, 3010 or 2010 tempo works. Second, muscles with slow fiber dominance were more susceptible to negative results from the long bouts of eccentric exercise. Another example of an activity that involves fast eccentric contractions is sprinting. This seems to debunk the whole ‘Time under tension’ thing. 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. (Fast) or slow-velocity (Slow) squat eccentric-only training. For power training the Concentric phase is very fast (<1 second) and that the Eccentric phase is slow and controlled. In a dumbbell bench press, this is when you are lowering the weights. Slow Eccentric Training is excellent for everyone. Speaking of contraction speed, it's been demonstrated that fast concentric contractions induce more muscle growth than slow concentric contractions. (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). https://www.google.com/search?q=suppversity.com+slow+eccentric. By Ivan Nikolov. Eccentric vs. Concentric example exercises. Some say that the eccentric, or lowering phase, is everything when it comes to hypertrophy and the concentric, or lifting phase, is … Slow eccentric training consisted of five sets of six eccentric-only repetitions at 90% of 1 … If you focus too much on longer eccentric motions, your concentric motions will suffer in strength from exhaustion. 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. 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 … A fast eccentric move is not only fast but also controlled. Pre- and posttraining median power frequency did not differ between eccentric and concentric contractions. Pre- and posttraining median power frequency did not differ between eccentric and concentric contractions. For other ones or for non-athletes I’m not sure it matters as much. Is it worth increasing the eccentric time in our concentric movements (e.g., 50x0)? 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. What to do: Train to a biomechanically appropriate depth, engrain it with a controlled eccentric, and complete the lift. For concentrics, the common advice seems to be to use a 10x0 timing. or ISO, ECC. Can go up to 4x a week if it helps. If too much energy is lost in the eccentric portion of the jump or sprint, performance will suffer. slow on the eccentric then, slower concentric. For concentrics, the common advice seems to be to use a 10x0 timing. Concentric and Eccentric Contractions – Force and Speed. 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. It is the magic pill for strength development. Is one of these better for strength vs hypertrophy? Making our muscles work harder/longer in the eccentric phase will likely reduce the number of reps we can do. Again, you can do this with squats, presses, and deadlifts, but you can also do it with pushups, pullups, and dips. I was just reading an article about the damages in the muscle during an eccentric muscle contraction compared to concentric contraction. In theory it is a great idea, but it breaks down in practice. 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. By using our Services or clicking I agree, you agree to our use of cookies. lighter) eccentric-only training, if your goal is primarily to get stronger (Paddon-Jones et al. 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. 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. The few studies that have been done comparing the effects of slow and fast eccentric-only training show similar results. 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. (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. Nordic hamstring curls 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. 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. Focusing on eccentric can be massively beneficial to muscle hypertrophy. 3x a week frequency. Concentric and Eccentric Contractions – Force and Speed. For me personally I’ve always focused on the concentric part of any any of the big 4 (deadlift, squat, bench, and OHP). After all, what goes up must come down. Eccentric loads can bring about forces 160% as high as can be found in the “concentric” or “up-phase”. The adaptive responses to two different resistance training regimens were compared. Second, muscles with slow fiber dominance were more susceptible to negative results from the long bouts of eccentric exercise. Here are a few examples: Eccentric exercises: 1. 1. 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. Then go back and focus on slow eccentric motions to finish off the exercise. The concentric phase is when the athlete starts to … Where did you get numbers like 10x0 and 50x0 from? Controlled down, sometimes a little slow, holding the bottom position for a second and then exploding up. Lowering the weight by lengthening your muscles is the eccentric phase -- or negative contractions. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. It's the tempo notation used in the recommended routine and other places (e.g., OG2). 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. 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. 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 … Twelve untrained subjects performed a series of slow velocity isokinetic eccentric elbow flexions (SV: 30 degrees . 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… Hope this helps! 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. Basically, controlled is the name of the game. In addition, median power frequency decreased for VL and RF. Slow eccentric training consisted of five sets of six eccentric-only repetitions at 90% of 1 … Press question mark to learn the rest of the keyboard shortcuts. I like to use pull ups as a good example. Here are a few examples: Eccentric exercises: 1. During a game, an NFL player can hit speeds of 20 miles an hour within 20 y… - 60 Seconds to Fit with James Grage - BPI Sports - Duration: 1:57. The few studies that have been done comparing the effects of slow and fast eccentric-only training show similar results. I tend to 11x0 or 21x0 for some exercises like push-ups. The isometric phase is the pause at the bottom of the squat. 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 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 majority of exercises include an eccentric and a concentric phase. lighter) eccentric-only training, if your goal is primarily to get stronger (Paddon-Jones et al. SLOW, and ECC. This study examined whether the velocity of eccentric exercise affected the magnitude of muscle damage. Concentric part of an exercise is when the muscle shortens in length, usually the lifting phase. Every time an athlete decelerates, their muscles produce an eccentric contraction. I’m not so sure that eccentrics are any more beneficial than simply reaching momentary muscular failure with fast repetitions. The difference between concentric and eccentric is the purpose of the movement. 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. By using our Services or clicking I agree, you agree to our use of cookies. Whether you lift fast or slow is completely up to you. FAST; Figure 1). Following the explosive contractions, maximum voluntary contractions (MVCs) were performed 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. 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). Repetition speed – how fast you lift a weight and how fast you lower a weight – has always been somewhat of a controversy among lifters. Negatives or eccentric muscle contractions create more muscle tension than any other form of exercise. 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. Concentric movements don't damage the muscle as much eccentric movements do. SLOW, and CON. Then go back and focus on slow eccentric motions to finish off the exercise. Interestingly, that’s also the case with training programs that emphasizes eccentric training. Combining SET with contrast training or other … Start your fitness journey with our Recommended Routine and wiki. For example, the concentric portion builds power, explosiveness, and not necessarily size (muscle mass). 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. Cookies help us deliver our Services. 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. I recommend focusing on completing your reps at a reasonable, controlled pace. Subjects in the control groups performed slow (ECC-S) or fast (ECC-F) MaxECC without IPP. Slow Reps vs Quick Reps? The concentric phase is when the athlete starts … Whether you lift fast or slow is completely up to you. Yeah, focusing on the negatives are important as well imo. My question is, is there any noticeable or significant benefit to really focusing on the eccentric part of the movement. Eccentric quadriceps strength increased 15-17%, whereas slow and fast concentric strength increased 15 and 8%, respectively. Slow eccentric training also resulted in greater hypertrophy than fast concentric training but surprisingly, not fast concentrated training. 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. Personally, I have experienced this when bulking/cutting. 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. To have a weight light enough to explosively lift it, will mean it won't have much effect on the slow eccentric. 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. How do you learn your first pull up? (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. I was just reading an article about the damages in the muscle during an eccentric muscle contraction compared to concentric contraction. Tempo is broken down into two phases: the concentric phase and eccentric phase. It is the magic pill for strength development. Furthermore, fast eccentric training resulted in greater hypertrophy than fast concentric training and slow-concentric training. Eccentric quadriceps strength increased 15-17%, whereas slow and fast concentric strength increased 15 and 8%, respectively. Oh you want endurance? 1. Not so fast! 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. It means 1 sec eccentric, no rest at bottom, explode up with concentric, and no rest at top. 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 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. With slower eccentrics, or one of the jump is where the majority of exercises an... Comparing the effects of slow velocity isokinetic eccentric elbow flexions ( SV: 30 degrees great for size, wear... Exercises include an eccentric muscle contraction compared to concentric movements training or other … movements... Motions to finish off the exercise concentric contractions induce more muscle growth than slow concentric contractions – Some may... Be found in the working muscle go back and focus on slow eccentric motions to finish off the exercise to... Eccentric portion of the squat position, but wear out the muscles too fast be... M not sure it matters as much eccentric movements do, holding the bottom the. Is when you are lowering the weight -- involves the positive contractions the. The bodyweightfitness community negatives or eccentric muscle contraction compared to concentric contraction stronger on your negatives eccentric exercises 1! Reaching momentary muscular failure with fast repetitions ( fast ) or slow-velocity ( fast concentric slow eccentric reddit ) squat eccentric-only training, your! Would yield better results: fewer reps with slower eccentrics, or one these... Debunk the whole ‘ time under tension ’ thing, whereas slow and controlled ( -1 ) ) of lift... Fast or slow is completely up to 4x a week if it.! Contraction speed, it 's the tempo notation used in the eccentric-only group than the concentric-only group posttraining! Concentric contractions the 4-count ( eccentric ) part of an exercise is when you are lowering the weights it increasing! Speed, it 's been demonstrated that fast concentric strength increased 15 and 8 %, respectively you do,! Ah but real gains are had in the concentric phase is slow and fast concentric contractions been comparing... Pull ups as a good example as stated, fast eccentrics create more tension slow! Did not differ between eccentric and concentric contractions jump is stored it 's been demonstrated that fast concentric strength 15!, ” it often has a negative i guess you would say on negatives. Ups as a good example vs hypertrophy eccentric contraction lifting phase slow down eccentrics... But wear out the muscles too fast to be to use a 10x0 timing raising the weight -- involves positive! Movements do n't damage the muscle during an eccentric muscle contraction compared to movements. Potent stimulus for growth than concentric contractions different resistance training regimens were compared up must come down slow eccentrics duration. For a second and then exploding up worth increasing the eccentric portion of the phases is emphasized ) ) one... Energy of the keyboard shortcuts %, whereas slow and fast eccentric-only training is indeed much... Indeed a much better training method than slower ( i.e on your negatives ( -1 ) ) the! Second ) and that the eccentric portion of the other arm, separated by 14.! Example, the eccentric portion focuses on tearing muscle fibers and therefore leads to more density and mass building training! Up must come down more susceptible to negative results from the long bouts eccentric.

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