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Other/Mixed Eccentric Strength Training With Faster Speeds

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
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Kenny Croxdale

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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.
 
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.
Thanks for sharing.

So, in essence, one should both lift with the intention of moving fast and lowering the weight in a fast active negative, both for strength and hypertrophy?
 
Interesting data on how rapid movement effects the amount of force a given load produces. Rapid movement effectively increases the load, creating a lot of tension at long muscle length.
 
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Thanks for sharing.

So, in essence, one should both lift with the intention of moving fast and lowering the weight in a fast active negative, both for strength and hypertrophy?

There is a risk component at the reversal.

I once saw a guy tear a bicep doing fast, heavy barbell curls.
 
There is a risk component at the reversal.
Previously Addressed

The Eccentric Acceleration Speed issue has been addressed multiple time on this forum.

To Reiterate

With Heavy Load, the Eccentric Speed need to be slow down.

McLaughlin's Research (PhD Biomechanics)

Let take the 300 lb Bench Press analogy, again.

1) Novice Lifters

These lifter lowered the bar too fast.

The Eccentric Speed of the weight magnified the bar weight from 300 lb to 447 lbs (149%).

2) Elite Lifers

These lifer rode the brakes on the way down, slowing the Eccentric Speed down.

The Eccentric Speed of the weight bar weight from 300 lbs to 336 lbs (112%).

Take Home Message

1) With a Heavy Near Max Load, ride the brakes in the descent.

This ensure the bar weight is minimized; less reversal force is required in driving up 336 lbs to 447 lbs./

2) With Lighter Load increasing the Eccentric Bar Speed enable the resistance to be increased, eliciting the Stretch Reflex.

This applies to...

Depth Jumps

5) Depth Jumps: Depth jumps involve stepping off boxes of various heights and upon landing on the floor with both legs simultaneously, exploding vertically into he air...again aggressively using the arms the added power. "The average heights for depth jumps are 0.75-0.8 meters (27-30 inches). Athletes over 220 pounds should use heights of 0.5-0.75 meters (18-27 inches)." (Dassie, 1999).
Source: Squatting; To Be Explosve Train Explsove [Squating--To Be Explosive, Train Explosive}]

I once saw a guy tear a bicep doing fast, heavy barbell curls.
Consequences of Ignorance

As per Forrest Gump, "Stupid is as Stupid does."
 
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one should both lift with the intention of moving fast and lowering the weight in a fast active negative, both for strength and hypertrophy?
Yes

Ironically, the misinformation dogma of performing a Slow Eccetric will continue to be perpetuated on this forum, gyms, and post on other sites.

Most "Bros" have more balls than brains.
 
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