Kenny Croxdale
Level 7 Valued Member
More On Touch and Go Deadlifts
It has a place in training once you learn to pull from a dead stops.
"...Experienced lifters have legit reasons to periodically to do touch and go deadlifts with controlled negatives."
"...eccentrics are important for stimulating muscle growth. ...touch and go reps are good for cleaning up one's technique."
"...a safe deadlift for a touch and go rep the lifter must know how to keep the pressure in his abdomen. pull himself down with his hip flexors, and keep his hamstrings loaded."
"If done intensively and correctly, promises drug free 800 lb deadlifter, Steve Scialpe, ...your back, glutes and hips should be extremely pumped." Source: Beyond Bodybuilding/Pavel
Fast Eccentric Bar Speed for Strength/Hypertrophy
1) Short-term high- vs. low-velocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men
https://www.physiology.org/doi/pdf/10.1152/japplphysiol.01027.2004
..higher velocity (3.66 rad/s) isokinetic lengthening contractions are associated with greater muscular hypertrophy than slower (0.35 rad/s) velocity lengthening contractions.
2) Fiber type-specific changes after eccentric training | Chris Beardsley on Patreon
...when slow eccentric phases are used during normal strength training, this causes increased type I muscle fiber size, ...
Research shows the slow negatives do not elicit the most effective response.
3) Slow eccentrics for growth? - Dan Ogborn
a) "...greater following high rather than slow velocity eccentric actions (29)."
b) "...as far as strength was concerned, fast eccentric actions were superior."
c) "...growth of type IIa and IIx fibres was greater with fast eccentric actions."
4) Explosive Lifting for Muscle Growth
Robbie J.Durand
" At the end of the study, the group that trained with fast eccentric contractions had the greatest increase in muscle hypertrophy. Muscle hypertrophy of the type IIB fibers (i.e. type IIB fibers are fast twitch fibers) increased from 6% to 13% in subjects. The slow group did not experience any gain in muscle mass." Source: European Journal of Applied Physiology
5) Negatives: You're Doing Them Wrong
https://www.t-nation.com/training/ne...ing-them-wrong
a) ..."going slower will not improve the stimulatory affect of the eccentric. ...it won't recruit and stimulate more fast-twitch fibers."
b) "The Essential Points: Focus on heavy and controlled, not on moderate weights lowered slowly."
Summary
1) A controlled negative does NOT mean performing a Slow Eccentric.
2) Bouncing the Deadlift Bar off the platform, allows you to overload the Deadlift in a higher range of the movement, via momentum from an aggressive bounce.
This allows Deadlifters who's sticking point is higher to overload, increase strength in that part of the lift.
3) Bouncing the Deadlift Bar with a heavy load increase power output to some extent.
5) A Fast Eccentric is more effective for increasing strength compared to a Slow Eccentric. That providing the Fast Eccentric is preformed correctly.
Kenny Croxdale
It has a place in training once you learn to pull from a dead stops.
"...Experienced lifters have legit reasons to periodically to do touch and go deadlifts with controlled negatives."
"...eccentrics are important for stimulating muscle growth. ...touch and go reps are good for cleaning up one's technique."
"...a safe deadlift for a touch and go rep the lifter must know how to keep the pressure in his abdomen. pull himself down with his hip flexors, and keep his hamstrings loaded."
"If done intensively and correctly, promises drug free 800 lb deadlifter, Steve Scialpe, ...your back, glutes and hips should be extremely pumped." Source: Beyond Bodybuilding/Pavel
Fast Eccentric Bar Speed for Strength/Hypertrophy
1) Short-term high- vs. low-velocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men
https://www.physiology.org/doi/pdf/10.1152/japplphysiol.01027.2004
..higher velocity (3.66 rad/s) isokinetic lengthening contractions are associated with greater muscular hypertrophy than slower (0.35 rad/s) velocity lengthening contractions.
2) Fiber type-specific changes after eccentric training | Chris Beardsley on Patreon
...when slow eccentric phases are used during normal strength training, this causes increased type I muscle fiber size, ...
Research shows the slow negatives do not elicit the most effective response.
3) Slow eccentrics for growth? - Dan Ogborn
a) "...greater following high rather than slow velocity eccentric actions (29)."
b) "...as far as strength was concerned, fast eccentric actions were superior."
c) "...growth of type IIa and IIx fibres was greater with fast eccentric actions."
4) Explosive Lifting for Muscle Growth
Robbie J.Durand
" At the end of the study, the group that trained with fast eccentric contractions had the greatest increase in muscle hypertrophy. Muscle hypertrophy of the type IIB fibers (i.e. type IIB fibers are fast twitch fibers) increased from 6% to 13% in subjects. The slow group did not experience any gain in muscle mass." Source: European Journal of Applied Physiology
5) Negatives: You're Doing Them Wrong
https://www.t-nation.com/training/ne...ing-them-wrong
a) ..."going slower will not improve the stimulatory affect of the eccentric. ...it won't recruit and stimulate more fast-twitch fibers."
b) "The Essential Points: Focus on heavy and controlled, not on moderate weights lowered slowly."
Summary
1) A controlled negative does NOT mean performing a Slow Eccentric.
2) Bouncing the Deadlift Bar off the platform, allows you to overload the Deadlift in a higher range of the movement, via momentum from an aggressive bounce.
This allows Deadlifters who's sticking point is higher to overload, increase strength in that part of the lift.
3) Bouncing the Deadlift Bar with a heavy load increase power output to some extent.
5) A Fast Eccentric is more effective for increasing strength compared to a Slow Eccentric. That providing the Fast Eccentric is preformed correctly.
Kenny Croxdale
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