Kenny Croxdale
Level 7 Valued Member
Eccentric Strength Training With Faster Speeds
There is some intereseting reseaerch on the benefits of performingn Eccentric Training with Faster Speeds that Sliower Speeds.
Fast Speed Eccentrics for Hypertrophy
Research has demonstrated that Fast Speed Eccentric are effective for increasing muscle mass, Hypertrophy.
Slow Eccentrics For Growth?
Dan Osborn
Slow eccentrics for growth? - Dan Ogborn
"...Muscle damage is greater following eccentric-only actions versus concentric contractions alone (14, 16), and is greater following high rather than slow velocity eccentric actions...
GREATER HYPERTROPHY WITH FAST ECCENTRIC TEMPOS
Two isokinetic training studies have demonstrated the relative superiority of fast eccentric actions for strength and muscle mass development.
Following both training periods the authors found that, as far as strength was concerned, fast eccentric actions were superior.
...Fast eccentrics were superior to slow, increasing strength across the range of concentric and eccentric velocities more so than in slow training.
... Growth of type IIa and IIx fibres was greater with fast eccentric actions.
DON’T LOWER IT SLOW TO GROW!
"...The existing literature supports that, even though eccentric overload may promote greater gains (22), extending eccentric time-under-tension with slow velocity eccentrics may not be similarly advantageous.
For Maximal Strength Gains, Should You Use Slow Eccentrics?
For maximal strength gains, should you use slow eccentrics? - Bret Contreras
Chris Beardsley
...During lengthening (eccentric) contractions, the force-velocity relationship is the opposite way around (Hortobágyi & Katch, 1990; Westing et al. 1990). In fact, to produce high levels of force requires muscles to lengthen quickly, not lengthen slowly!
Fiber type-specific changes after eccentric training
...When slow eccentric phases are used during normal strength training, this causes increased type I muscle fiber size, ...
Negatives: You're Doing Them Wrong
https://www.t-nation.com/training/ne...ing-them-wrong
..."Going slower will not improve the stimulatory affect of the eccentric. ...it won't recruit and stimulate more fast-twitch fibers."
"Focus on heavy and controlled, not on moderate weights lowered slowly."
Fast Eccentric Bar Speed
A Fast Eccentric Bar Speed means lowing the weight in around 1-2 seconds.
There is some intereseting reseaerch on the benefits of performingn Eccentric Training with Faster Speeds that Sliower Speeds.
Fast Speed Eccentrics for Hypertrophy
Research has demonstrated that Fast Speed Eccentric are effective for increasing muscle mass, Hypertrophy.
Slow Eccentrics For Growth?
Dan Osborn
Slow eccentrics for growth? - Dan Ogborn
"...Muscle damage is greater following eccentric-only actions versus concentric contractions alone (14, 16), and is greater following high rather than slow velocity eccentric actions...
GREATER HYPERTROPHY WITH FAST ECCENTRIC TEMPOS
Two isokinetic training studies have demonstrated the relative superiority of fast eccentric actions for strength and muscle mass development.
Following both training periods the authors found that, as far as strength was concerned, fast eccentric actions were superior.
...Fast eccentrics were superior to slow, increasing strength across the range of concentric and eccentric velocities more so than in slow training.
... Growth of type IIa and IIx fibres was greater with fast eccentric actions.
DON’T LOWER IT SLOW TO GROW!
"...The existing literature supports that, even though eccentric overload may promote greater gains (22), extending eccentric time-under-tension with slow velocity eccentrics may not be similarly advantageous.
For Maximal Strength Gains, Should You Use Slow Eccentrics?
For maximal strength gains, should you use slow eccentrics? - Bret Contreras
Chris Beardsley
...During lengthening (eccentric) contractions, the force-velocity relationship is the opposite way around (Hortobágyi & Katch, 1990; Westing et al. 1990). In fact, to produce high levels of force requires muscles to lengthen quickly, not lengthen slowly!
Fiber type-specific changes after eccentric training
...When slow eccentric phases are used during normal strength training, this causes increased type I muscle fiber size, ...
Negatives: You're Doing Them Wrong
https://www.t-nation.com/training/ne...ing-them-wrong
..."Going slower will not improve the stimulatory affect of the eccentric. ...it won't recruit and stimulate more fast-twitch fibers."
"Focus on heavy and controlled, not on moderate weights lowered slowly."
Fast Eccentric Bar Speed
A Fast Eccentric Bar Speed means lowing the weight in around 1-2 seconds.