Negative training or eccentric training is very intense form of training that focusses on slowing down elongation of the muscle process in order to challenge the muscles for increased strength, power and muscle mass in a short period. During the eccentric part of movement, you are 20-40% stronger than the concentric phase, so you can use substantially more weight during the negative. this extra weight and the tension it places on the muscle fibres activates the satellite cells that allow your muscle to grow and become stronger.eccentric concentration is the motion of an active muscle while it is lengthening under load.eccentric training is repetitively doing eccentric muscle contraction. eg: biceps curl, the action of lowering a dumbbell back down from the lift, is eccentric phase of that exercise.
CHOOSE A COUNTER BALANCED MACHINE:
Eccentric training is effective primarily when combined with concentric training. now after all you need more resistance during the eccentric than the concentric phase, you need to start off by using machines that allow you to lift weight with both limbs but lower it with just one. Dont confuse it with a unilateral machine, in which each arm or leg is independent from other.
MACHINE: LEG PRESS AND ANY BILATERAL , COUNTER BALANCED MACHINE LIKE SMITH MACHINE.
EXECUTION:
load the machine with about 70% of your one rep max. lift the weight with both arms or legs in controlled manner, and lower it using a four count with only one limb, alternating sides on each eccentric. perform 8-10 concentric reps, which will give you 4-5 negatives for each limb. because of the intensity of eccentrics, you will need to perform only 1-2 exercises for a total sets of 6-8 per body part.take long rest periods between sets (3- 5 minutes) to ensure that you can handle the heavy weight for a 4 count on every negative rep.
INCREASING TRAINING FREQUENCY:
start with one session per week for first 1-2 weeks. then increase to 2-3 sessions per week for the remainder of the month plus another four weeks. after that go back to regular sets to allow your body to fully recover and adapt to the intense workout you have completed.
CYCLE BODY PARTS:
focus on one body part in each eight week block, alternating upper and lower body muscles each cycle. this allows you to focus on your eccentric training while still training other body parts effectively.
sETS - 6-8 (1-2 EXERCISES PER BODY PART
REPS - 8-10 CONCENTRIC REPS
(4-5 ECCENTRIC REPS PER LIMB)
FREQUENCY: ONCE PER WEEK, PROGRESSING TO 2-3 TIMES PER WEEK AFTER 2 WEEKS
CYCLE: EIGHT WEEKS PER BODY PART
TECHNIQUE: CONCENTRIC PORTION WITH BOTH LIMBS, NEGATIVE WITH ONE.
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