Training Programmes - https://mikethurston.co.uk/ » Website: http://www.mikethurston.co.uk/ » Instagram: https://www.instagram.com/mikethurston » Facebook: https://www.facebook.com/mikethurston... » Snapchat: mikethurston » Twitter: https://twitter.com/thethurstonator » EHPLabs 10% off: "MIKE10" Music by LA Beats - https://soundcloud.com/labeats1 Notes: - Eccentric training can generate up to 1.3 times more tension than concentric training. Greater tension provides increased stimulus to the muscle fibers, which in turn encourages greater biological adaptations. - Strength coaches recommend using anywhere from 100% to 175% of maximum for optimal loading in eccentric work. - Tempo should dictate how much weight you use - you should have a preset time of lowering (i.e., six seconds) in your mind before doing your set. - Use heavier weight & slower tempo (6+ sec) for fewer reps & more sets in a given exercise. - Eccentric training can be hazardous with certain exercises if the spotters are not properly trained or are not attentive. - Embarking too early on an eccentric program could damage connective tissue and place the athlete at a high risk of muscle injury. - Excessive eccentric training could result in overtraining and injuries. - In this workout my rep ranges were 8-10, negatives 4-6 seconds, with no more than 3 sets being performed for each exercise.
Eccentric Training For Bigger Biceps & Triceps - YouTube |
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