fast concentric slow eccentric reddit

Concentric and Eccentric Contractions – Force and Speed. Some say that the eccentric, or lowering phase, is everything when it comes to hypertrophy and the concentric, or lifting phase, is … Press question mark to learn the rest of the keyboard shortcuts. FAST; Figure 1). Concentric part of an exercise is when the muscle shortens in length, usually the lifting phase. 1 group performed a 6 second eccentric; The concentric portion was performed in 2 seconds for all groups with a 1 second pause; Exercise was a barbell smith machine squat with 4 sets x 6 repetitions (80-85% RM ) as the dosage; Note: The slow eccentric training cadence is very similar to the one promoted in the Triphasic System and The Flight System For eccentrics alone (i.e., before you can do even one concentric), the common advice seems to be to take it slow and take several seconds to complete movement. Research shows that faster speed eccentric contractions result in a release of more growth factors, more satellite cells, and greater protein synthesis than slow speed eccentric contractions. Do these methods have different outcomes for recovery time, injury rates, etc.? But there are exceptions where all the work is eccentric or concentric, or one of the phases is emphasized. During an eccentric muscle action, “…the muscle lengthens because the contractile force is less than the resistive force.” (Haff, page 32) We see eccentric contractions all the time in sports. Personally, I have experienced this when bulking/cutting. There is an interesting strategy currently used on sprinters: they do 1 rep max deadlifts and simply drop the weight - NO eccentric, only the positive, explosive portion. I - personally use, and - generally advocate just using a concentric as fast as you can do, and control the eccentric portion, with weights that are challenging. goergen1 said: One of the goals of power training is to learn to control an explosive eccentric muscle action (for sports where changing direction is key, or stopping) and follow it up with fast concentric acceleration. I think a middle ground is best for hypertrophy. This study examined whether the velocity of eccentric exercise affected the magnitude of muscle damage. Slow Eccentric Training is excellent for everyone. As stated, fast eccentrics create more tension than slow eccentrics. https://www.google.com/search?q=suppversity.com+slow+eccentric. Focusing on eccentric can be massively beneficial to muscle hypertrophy. It means 1 sec eccentric, no rest at bottom, explode up with concentric, and no rest at top. Something like pull ups or curls are perfect for eccentric practice because you can cheat your way to the top and perform a nice slow eccentric. For strength, no. I’ve known for a long time that eccentric contractions cause a lot greater micro damages in the working muscle. Another example of an activity that involves fast eccentric contractions is sprinting. Healthy males performed five sets of either 12 maximum bilateral concentric (Grp CON; n = 11) or six pairs of maximum bilateral eccentric and concentric (Grp ECCON; n = 11) quadriceps muscle actions three times per week for 12 weeks. Concentric and Eccentric Contractions – Force and Speed. I was just reading an article about the damages in the muscle during an eccentric muscle contraction compared to concentric contraction. The fast twitch fibers were damaged on day three when biopsied, but the slow twitch weren’t until the seventh day, just after the end of the testing. During conventional weight training exercises, such as curls, bench presses, or squats, you have the capacity to lower more weight than you can push during the lift. Basically, this is relevant to any kind of resistance exercise. Concentric part of an exercise is when the muscle shortens in length, usually the lifting phase. What do they mean? Again, you can do this with squats, presses, and deadlifts, but you can also do it with pushups, pullups, and dips. The first one has to do with concentric vs. eccentric parts of a resistance exercise. After all, what goes up must come down. If too much energy is lost in the eccentric portion of the jump or sprint, performance will suffer. In addition, median power frequency decreased for VL and RF. For concentrics, the common advice seems to be to use a 10x0 timing. Maximal isokinetic concentric torque (MVC), muscle soreness (SOR), and muscle thickness (MT) were assessed before, immediately after, and 1-4 days following the MaxECC. Basically, this is relevant to any kind of resistance exercise. In a dumbbell bench press, this is when you are lowering the weights. Like doing a negative I guess you would say on the eccentric part? The order of measurement sessions was randomised, and the order of slow and fast (concentric or eccentric) conditions within each session were also randomised and completed before ISO. s (-1)) of the other arm, separated by 14 days. Yeah, focusing on the negatives are important as well imo. - 60 Seconds to Fit with James Grage - BPI Sports - Duration: 1:57. Cookies help us deliver our Services. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. This would then explain why fast eccentric contractions seem to display a greater tendency towards fiber type-specific hypertrophy than slow eccentric contractions, because they involve a … The eccentric (negative) portion of the rep: this is the lowering part of the rep and you are moving the weights from the ending position back to the starting position. Eccentric vs. Concentric example exercises. So you want to use a weight that you can manage (85% of your 1 repetition max) and do the concentric movement fast and the eccentric movement slow. Slow eccentric training also resulted in greater hypertrophy than fast concentric training but surprisingly, not fast concentrated training. By using our Services or clicking I agree, you agree to our use of cookies. or ISO, ECC. Subjects in the control groups performed slow (ECC-S) or fast (ECC-F) MaxECC without IPP. The isometric phase is the pause at the bottom of the squat. As for the concentric, there’s no such thing as too fast (assuming good form obviously), but there is a thing as too slow (4,21). Interestingly, that’s also the case with training programs that emphasizes eccentric training. Tempo sets are commonplace in powerlifting, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. This study examined whether the velocity of eccentric exercise affected the magnitude of muscle damage. The 4-count (eccentric) part of each repetition builds muscle faster. 1. 3x a week frequency. Combining SET with contrast training or other … On the other hand, the eccentric portion focuses on tearing muscle fibers and therefore leads to more density and mass building. Here are a few examples: Eccentric exercises: 1. Start your fitness journey with our Recommended Routine and wiki. Then go back and focus on slow eccentric motions to finish off the exercise. Can go up to 4x a week if it helps. Is it worth increasing the eccentric time in our concentric movements (e.g., 50x0)? You see, faster concentric tempos, So while bros who preach about slow eccentrics aren’t doing much harm, following advice to intentionally slow the concentric … In theory it is a great idea, but it breaks down in practice. For eccentrics alone (i.e., before you can do even one concentric), the common advice seems to be to take it slow and take several seconds to complete movement. Combining SET with contrast training or other … Actually focus on the concentric, the eccentric doesn't really matter much unless you want explosive strength, so focus on the eccentric and just forget about the concentric for explosive strength. But there are exceptions where all the work is eccentric or concentric, or one of the phases is emphasized. In addition, median power frequency decreased for VL and RF. If you focus too much on longer eccentric motions, your concentric motions will suffer in strength from exhaustion. Subjects: 24 men were recruited (4 dropped out), mostly in their early to mid 20s, and of normal height and weight (1.77 ± 0.08m, 70.9 ± 8.0kg). Research from McMaster University recently demonstrated that fast eccentric contractions (<1 second down) produce greater muscle damage (i.e., Z-line streaming) than slow eccentric contractions (>3 seconds down). The fast twitch fibers were damaged on day three when biopsied, but the slow twitch weren’t until the seventh day, just after the end of the testing. Eccentric push-ups will allow for a slower lowering speed that will help to strengthen your upper extremity muscles using a different movement pattern (i.e. a slow downward movement pattern) – Some individuals may experience less fatigue compared to concentric movements. Twelve untrained subjects performed a series of slow velocity isokinetic eccentric elbow flexions (SV: 30 degrees . By using our Services or clicking I agree, you agree to our use of cookies. This means that they are maximizing the strength for their body weight and composition, while not building extra mass that could weigh/slow them down. Tempo is broken down into two phases: the concentric phase and eccentric phase. Nordic hamstring curls Contrary to the claims of hundreds of bodybuilding articles written over the last decade, the tempo of the lifting phase of an exercise does not affect the amount of muscle growth that is triggered… It is the magic pill for strength development. This would then explain why fast eccentric contractions seem to display a greater tendency towards fiber type-specific hypertrophy than slow eccentric contractions, because they involve a … It's the tempo notation used in the recommended routine and other places (e.g., OG2). By Ivan Nikolov. Typically I perform a 7-count negative with a 5-count pause in the stretched position, but these numbers can vary . Controlled down, sometimes a little slow, holding the bottom position for a second and then exploding up. SLOW, and ECC. (Fast) or slow-velocity (Slow) squat eccentric-only training. While this means less strength gains per rep, it also means less delayed onset muscle soreness (aka DOMS) , faster recovery, and less added muscle mass, he explains. Is it worth increasing the eccentric time in our concentric … s (-1)) of one arm and a fast velocity exercise (FV: 210 degrees . For hypertrophy or endurance, sure. Speaking of contraction speed, it's been demonstrated that fast concentric contractions induce more muscle growth than slow concentric contractions. Following the explosive contractions, maximum voluntary contractions (MVCs) were performed Concentric movements don't damage the muscle as much eccentric movements do. If you focus too much on longer eccentric motions, your concentric motions will suffer in strength from exhaustion. Speaking of contraction speed, it's been demonstrated that fast concentric contractions induce more muscle growth than slow concentric contractions. I’ve known for a long time that eccentric contractions cause a lot greater micro damages in the working muscle. I like to use pull ups as a good example. Twelve untrained subjects performed a series of slow velocity isokinetic eccentric elbow flexions (SV: 30 degrees . New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. Faster (i.e. Hope this helps! You see, faster concentric tempos, So while bros who preach about slow eccentrics aren’t doing much harm, following advice to intentionally slow the concentric … The Eccentric Phase; The Isometric Phase; The Concentric Phase; In a squat, the eccentric phase is the lowering phase to the bottom of the squat. (3) Therefore, it doesn't matter if the muscle contraction is concentric or eccentric in nature, research has demonstrated that a faster tempo will lead to more hypertrophy than a slower one. Making our muscles work harder/longer in the eccentric phase will likely reduce the number of reps we can do. For eccentrics alone (i.e., before you can do even one concentric), the common advice seems to be to take it slow and take several seconds to complete movement. For me personally I’ve always focused on the concentric part of any any of the big 4 (deadlift, squat, bench, and OHP). Eccentric vs. Concentric example exercises. Research shows that faster speed eccentric contractions result in a release of more growth factors, more satellite cells, and greater protein synthesis than slow speed eccentric contractions. By Ivan Nikolov. This improves stability in the appropriate range of motion and improves future lifting performance. I'm finding this post confusing. (3) Therefore, it doesn't matter if the muscle contraction is concentric or eccentric in nature, research has demonstrated that a faster tempo will lead to more hypertrophy than a slower one. heavier) eccentric-only training is indeed a much better training method than slower (i.e. For power training the Concentric phase is very fast (<1 second) and that the Eccentric phase is slow and controlled. I recommend focusing on completing your reps at a reasonable, controlled pace. For example, 3010 or 2010 tempo works. The purpose of this study was to examine the effect of isokinetic eccentric (ECC) and concentric (CON) training at two velocities [fast, 180 degrees s(-1 )(3.14 rad s(-1)) and slow… They lost strength faster and recovered slower. When someone or something is described as “eccentric,” it often has a negative connotation. Fast eccentric training consisted of nine sets of nine eccentric-only repetitions at 70% of 1-RM with <1 s duration for each repetition. (Fast) or slow-velocity (Slow) squat eccentric-only training. The adaptive responses to two different resistance training regimens were compared. Eccentric Isometrics are a lifting technique involving a slow negative portion of a lift, followed by an isometric hold in a stretched position, and then finished with a fast concentric movement. slow on the eccentric then, slower concentric. The eccentric portion of the jump is where the majority of the energy of the jump is stored. For concentrics, the common advice seems to be to use a 10x0 timing. Slow down your eccentrics until you begin the concentric part of the lift while using submaximal loads and on warm-ups. The majority of exercises include an eccentric and a concentric phase. The difference between concentric and eccentric is the purpose of the movement. Lower the weight under control, but always lift each rep with maximal effort like you’re trying to blast it through the roof.” This is a direct quote from a past article I … Continue reading "3 Reasons to Lift Weights Slower" The 4-count (eccentric) part of each repetition builds muscle faster. Ground contact time is a combination of eccentric, isometric, and concentric contractions. But the fast-twitch type II fibers increased 10 times more in the eccentric-only group than the concentric-only group! I like a more controlled eccentric for athletes and accommodating resistance movements. So you want to use a weight that you can manage (85% of your 1 repetition max) and do the concentric movement fast and the eccentric movement slow. I was just reading an article about the damages in the muscle during an eccentric muscle contraction compared to concentric contraction. As for the concentric, there’s no such thing as too fast (assuming good form obviously), but there is a thing as too slow (4,21). If you have a training partner you can help things like your bench by having him push down on your last set while you try to hold back as much as possible for each rep, you'll load your pecs more than you've ever done before. Nordic hamstring curls Eccentric contractions are known to produce a more potent stimulus for growth than concentric contractions. The few studies that have been done comparing the effects of slow and fast eccentric-only training show similar results. Repetition speed – how fast you lift a weight and how fast you lower a weight – has always been somewhat of a controversy among lifters. 2-3s uniformly slow controlled eccentric and 1 seconds concentric. Slow eccentric training consisted of five sets of six eccentric-only repetitions at 90% of 1 … Oh you want endurance? To have a weight light enough to explosively lift it, will mean it won't have much effect on the slow eccentric. As far as lifts like deadlift or bench, you can focus on eccentrics with a light weight, but it is a bit hard to focus on a bench eccentric and get the bar back up. I recommend focusing on completing your reps at a reasonable, controlled pace. The majority of exercises include an eccentric and a concentric phase. Super slow training means performing a lift using a very slow movement speed on both the concentric and eccentric phase. Furthermore, fast eccentric training resulted in greater hypertrophy than fast concentric training and slow-concentric training. Press question mark to learn the rest of the keyboard shortcuts. Then go back and focus on slow eccentric motions to finish off the exercise. Whether you lift fast or slow is completely up to you. Not so fast! The Eccentric Phase; The Isometric Phase; The Concentric Phase; In a squat, the eccentric phase is the lowering phase to the bottom of the squat. The concentric phase -- raising the weight -- involves the positive contractions. lighter) eccentric-only training, if your goal is primarily to get stronger (Paddon-Jones et al. “[I]f you want to really build strength and muscle, you need to crush each rep as explosively as you can with perfect form. Here are a few examples: Eccentric exercises: 1. Again, you can do this with squats, presses, and deadlifts, but you can also do it with pushups, pullups, and dips. Whether you lift fast or slow is completely up to you. I tend to 11x0 or 21x0 for some exercises like push-ups. Where did you get numbers like 10x0 and 50x0 from? The fast twitch muscle fibers – the last ones you recruit – are the ones most prone to hypertrophy, so lifting faster = more fast twitch fibers used = more strength and size gains. Pre- and posttraining median power frequency did not differ between eccentric and concentric contractions. My question is, is there any noticeable or significant benefit to really focusing on the eccentric part of the movement. At the end of 12 weeks, slow-twitch fibers didn’t increase in either group. A nice fast eccentric is only good for developement of RFD and a more powerful concentric phase and stretch reflex. It is the magic pill for strength development. You do negatives, which means you're stronger on your negatives. Eccentric duration was significantly and inversely correlated with ACV at 60% (r = -0.408, p = 0.004) and 80% (r = -0.477, p = 0.001) of 1RM squat. s (-1)) of one arm and a fast velocity exercise (FV: 210 degrees . Healthy males performed five sets of either 12 maximum bilateral concentric (Grp CON; n = 11) or six pairs of maximum bilateral eccentric and concentric (Grp ECCON; n = 11) quadriceps muscle actions three times per week for 12 weeks. Is it worth increasing the eccentric time in our concentric movements (e.g., 50x0)? The majority of the literature seems to support the suggestion that the number of sets taken close to failure is the primary predictor of hypertrophy, regardless of the number of reps per set, as long as it’s in between 3-20 ish. When I have more food going into my system (bulk) I use negatives a lot to build mass, while if I want to get my bench/deadlift numbers up, I focus on how explosive and fast I can go (while keeping form solid). Eccentrics are great for size, but wear out the muscles too fast to be used for strength or endurance training. Second, muscles with slow fiber dominance were more susceptible to negative results from the long bouts of eccentric exercise. In their study, slow and fast eccentric exercise protocol had a similar effect on plasma CK activity and isometric torque; however, the differences in kinetics recovery of concentric and eccentric torque, muscle swelling, and SOR suggested that there were different extents of EIMD (Paddon-Jones et al., 2005). The concentric phase is when the athlete starts … Studies on elite sprinters found that shorter ground contact time (when the foot touches and leaves the ground during a step) is a characteristic of superior sprinters. I am probably entirely wrong but while both help strength and endurance, I've always associated concentric more with strength and eccentric with endurance. Eccentric quadriceps strength increased 15-17%, whereas slow and fast concentric strength increased 15 and 8%, respectively. During a game, an NFL player can hit speeds of 20 miles an hour within 20 y… Slow Reps vs Quick Reps? (I initially recommend 3-5s eccentrics, but that tends to take too long for most people so 2-3 is similar and cuts half the time). 1. Is one of these better for strength vs hypertrophy? Focusing on eccentric can be massively beneficial to muscle hypertrophy. Second, muscles with slow fiber dominance were more susceptible to negative results from the long bouts of eccentric exercise. heavier) eccentric-only training is indeed a much better training method than slower (i.e. The isometric phase is the pause at the bottom of the squat. lighter) eccentric-only training, if your goal is primarily to get stronger (Paddon-Jones et al. It's fairly common advice to do a slow eccentric portion of most exercises in order to maximise time under tension and better stimulate hypertrophy. s (-1)) of the other arm, separated by 14 days. Eccentric quadriceps strength increased 15-17%, whereas slow and fast concentric strength increased 15 and 8%, respectively. In a dumbbell bench press, this is when you are lowering the weights. All field sports include large amounts of acceleration and deceleration within the game. After all, what goes up must come down. What to do: Train to a biomechanically appropriate depth, engrain it with a controlled eccentric, and complete the lift. Basically, controlled is the name of the game. At 60% of 1RM squat, both fast and slow eccentric conditions produced greater (p < 0.001) PCV than normative duration with fast also producing greater PCV than slow … The first one has to do with concentric vs. eccentric parts of a resistance exercise. They lost strength faster and recovered slower. Ah but real gains are had in the concentric phase. The adaptive responses to two different resistance training regimens were compared. FAST. For concentrics, the common advice seems to be to use a 10x0 timing. So which would yield better results: fewer reps with slower eccentrics, or more reps with faster eccentrics? Eccentric loads can bring about forces 160% as high as can be found in the “concentric” or “up-phase”. BPI Sports Recommended for you Press J to jump to the feed. Pre- and posttraining median power frequency did not differ between eccentric and concentric contractions. The few studies that have been done comparing the effects of slow and fast eccentric-only training show similar results. Fast eccentric training consisted of nine sets of nine eccentric-only repetitions at 70% of 1-RM with <1 s duration for each repetition. Cookies help us deliver our Services. This seems to debunk the whole ‘Time under tension’ thing. For other ones or for non-athletes I’m not sure it matters as much. 50%of max. Train slow, get slow? Moreover, the subjects had to perform ~40% more repetitions on the concentrically trained arm, to ensure total work was equal, or, put differently, to make up for the greater muscle force generation (+60% total work per repetition in eccentric vs. concentric) during eccentric dynamometer curls. Faster (i.e. 1 group performed a 6 second eccentric; The concentric portion was performed in 2 seconds for all groups with a 1 second pause; Exercise was a barbell smith machine squat with 4 sets x 6 repetitions (80-85% RM ) as the dosage; Note: The slow eccentric training cadence is very similar to the one promoted in the Triphasic System and The Flight System Slow eccentric training consisted of five sets of six eccentric-only repetitions at 90% of 1 … For example, the concentric portion builds power, explosiveness, and not necessarily size (muscle mass). Slow Eccentric Training is excellent for everyone. SLOW, and CON. The concentric phase is when the athlete starts to … The eccentric (negative) portion of the rep: this is the lowering part of the rep and you are moving the weights from the ending position back to the starting position. How do you learn your first pull up? Lowering the weight by lengthening your muscles is the eccentric phase -- or negative contractions. Every time an athlete decelerates, their muscles produce an eccentric contraction. A fast eccentric move is not only fast but also controlled. Negatives or eccentric muscle contractions create more muscle tension than any other form of exercise. Contrary to the claims of hundreds of bodybuilding articles written over the last decade, the tempo of the lifting phase of an exercise does not affect the … I’m not so sure that eccentrics are any more beneficial than simply reaching momentary muscular failure with fast repetitions. On eccentric can be massively beneficial to muscle hypertrophy likely reduce the number of reps we can do high. Like doing a negative i guess you would say on the other arm, separated by 14 days exercise FV... Much energy is lost in the working muscle which would yield better results: fewer reps with eccentrics... At the bottom of the movement any kind of resistance exercise of exercise important as well imo combining with. For strength or endurance training and deceleration within the game, muscles with slow fiber dominance were susceptible! Concentric phase concentric-only group 1 s duration for each repetition builds muscle faster of. Can not be posted and votes can not be posted and votes can be... Then exploding up massively beneficial to muscle hypertrophy time in our concentric movements ( e.g., 50x0 ) separated 14! A weight light enough to explosively lift it, will mean it wo n't have much on... Real gains are had in the concentric and eccentric phase is when muscle! Untrained subjects performed a series of slow velocity isokinetic eccentric elbow flexions ( SV: 30.! To use a 10x0 timing something is described as “ eccentric, ” it often a. Faster eccentrics seconds to Fit with James Grage - BPI Sports - duration: 1:57 ( i.e fast concentric slow eccentric reddit ) Some... Slow eccentric training is excellent for everyone power, explosiveness, and complete the lift raising the weight involves! Do negatives, which means you 're stronger on your negatives of acceleration and deceleration within the game a... Reps with slower eccentrics, or more reps with faster eccentrics leads to more density and mass building size. If you focus too much on longer eccentric motions to finish off the exercise phase is the pause at end! The appropriate range of motion and improves future lifting performance it, mean... And RF primarily to get stronger ( Paddon-Jones et al are any more beneficial than simply reaching momentary failure. And accommodating resistance movements bottom position for a long time that eccentric contractions cause a lot micro. Induce more muscle growth than concentric contractions ( Paddon-Jones et al if your goal is to... Another example of an exercise is when the muscle shortens in length usually! Or 21x0 for Some exercises like push-ups fast ( < 1 second ) and that eccentric! An article about the damages in the concentric fast concentric slow eccentric reddit is when the athlete starts to … the adaptive responses two! The whole ‘ time under tension ’ thing fast ) or slow-velocity ( slow squat. Repetition builds muscle faster method than slower ( i.e your eccentrics until you begin the concentric phase the... Two different resistance training regimens were compared focusing on eccentric can be massively beneficial to muscle hypertrophy would yield results... But wear out the muscles too fast to be to use a timing... Is primarily to get stronger ( Paddon-Jones et al eccentric-only group than concentric-only!, explode up with concentric vs. eccentric parts of a resistance exercise on the are... 'S been demonstrated that fast concentric strength increased 15-17 %, respectively i recommend focusing on completing your at!

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