In weightlifting, people rarely pay attention to the lowering part of their set. They mostly focus on lifting the heaviest weight possible, as many times as possible, which isn’t bad — that’s the basics of muscle building.
Lift heavy, lift often and look good in an extra small t-shirt. However, they are denying themselves of a painfully awesome way of making gainz. Eccentric training focuses on “negative” reps, which is fancy talk for the part when you lower the weight. Only this time, you do it slowly…very slowly. Now let’s get
Only this time, you do it slowly — very slowly. Now, let’s go over some of the benefits of this training and why you should incorporate it into your workout.
Benefits Of Using Eccentric Training
1. Strength Gains
Focusing on the negative part of your rep will build up serious strength since you are doing 50% more work, you are also getting 50% stronger than you would by doing regular reps.
Adding that extra tension in your muscle fibers increases the fibers greatly, which also increases your flexibility.
3. More Muscle Damage
As you have probably guessed by now, doing 50% more work will also mean muscle damage, which is a good thing. Believe it or not, the more your muscle gets damaged, the more tissue will be needed to patch things up. And you know what that means? That’s right, it means your muscle size will increase.
4. Breaking Plateaus
Eccentric training is a great way of breaking through plateaus. Your body’s muscles aren’t used to being stressed in the same way they get stressed when being put through eccentric movement. If you’re lacking strength in some exercises, try incorporating this into them and you will soon see you are handling the weights much better than before.
So now that we covered the “why” part, let’s cover the “how” part! Eccentric training is very simple to execute, you can do it with bodyweight exercises or with typical barbell and dumbbell exercises. For the most part, you can do them by yourself but for some, you are going to need a spotter/gym bro.
1. 110% Negatives
Alright, so this is how this will go down: Rack up an equivalent of 110% on the bar and have a spotter standing behind you. Now slowly lower the weight down to your chest and have your spotter help you raise the bar upwards. Go low with reps and sets.
If you don’t have a spotter, try this in a squat cage with safety pins or a Smith machine. The trick here is that you don’t focus on pushing the weight up as usual but are more focused with lowering it in a controlled manner.
2. 80% Negatives
Now this one is a bit easier on the muscles because you don’t use extra heavy weights and you don’t need a spotter.
First, you load up a weight that’s equivalent to +-80% of your one rep max, or just any weight that you can lift up to 10 times. Again, you will be focusing on the lowering part of the movement.
This time, make each lowering part of the rep last up to four seconds, then pause and then blast the weight up. Since you are doing this with a weight you are comfortable doing for reps, perform a relatively high number of reps.
3. Cheat Reps
This one is ideal for something like barbell bicep curls. Load a fairly heavy weight on the barbell and curl it up using cheat reps, then try lowering the weight in a controlled manner. The longer it takes you to finish the rep, the better.
Share this with your friends, then go and see some of our other stuff, like…