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Old 07-02-2013, 02:33 PM   #1
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Default Slow eccentrics - your thoughts?

Just watched an interesting video from Mark Bell (I like a lot of his videos, actually).


What d'yall think 'bout that? Anyone here ever use slow eccentrics? Or just slow reps overall, for that matter, done deliberately?
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Old 07-02-2013, 02:57 PM   #2
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They only time I really have used the eccentrics is with curls or something like that, never with the big lifts.

I would be interested to hear some other people's thoughts on this though, as thinking about it makes sense.
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Old 07-02-2013, 06:22 PM   #3
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I consider them non-essentials. There are very few big and strong lifters who use them. In addition, having tried them, I find them to be incredibly tedious and dull.
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Old 07-03-2013, 09:31 AM   #4
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I've heard of going slow on the negative portion of the lift. Apparently more muscle fibers are activated on the lower part. According to Dorian Yates anyway.

Jordan Yaum also got Taylor Lautner to load the bar with more than he could lift, and do only the negative portion.

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Old 07-03-2013, 09:50 AM   #5
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I've done slow overload negatives on chin-ups and dips. Never really got much out of them. I much prefer heavy lifting with both positive and negative portions of the lift, and normal speeds.
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Old 07-03-2013, 05:18 PM   #6
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Yeah I don't think there's too much evidence to show that going slow will produce more strength and muscle gains.

Look how fast the Hodge twin go and they've gone fine.

Seems like an over complication to me and my unexperienced mind (could be completely wrong of course, but it sounds like something myself would obsess over )
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Old 07-07-2013, 11:15 AM   #7
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In my opinion pretty much a waste of time. Sure, use the technique in the last rep from time to time, but I see no reason to overthink eccentric training an building your routine around it. But as I said, just my opinion - there might be substantial evidence that I dont know about.
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Old 07-07-2013, 12:04 PM   #8
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If I remember correctly, you can generally lower with good control about 135% of what you could lift Concentrically.

{You should at least Feel Like you could bring the bar at a dead stop anywhere in it's path—you probably wouldn't Quite be able—but it should Feel Like you could...

Obviously, if you're going for 8 reps, you could probably stop the first 5 or 6 reps.}

I was always taught to take 3 seconds up and then 5 seconds down.

As with having a live hand grenade in one's hand, the count tends to speed up when in distress.

Your 3 and 5 will be considerably less than "Calendar" 3 & 5.

Having said that, the Eccentric portion of a regular lift will only have about 74% the degree of difficulty as your Concentric portion.

It seems tedious to even try for "Fast Count" 5 seconds down.

I "Aim" at about 2.8 down—but don't count, or anything.

This doesn't work at all well with Squats—

While you don't want to hop around like a Momentum Monger, you can't grind out a 3 second Concentric very well with over 400 Pounds on your back—well, if you can, then Protein for you.

Slow Negatives do come into their own with exercises where you want to go past failure with "Forced Reps"; "Partial Reps"; "Cheats" and/or "Assists"—

This works okay on the Bench, but is best with isolation exercises.

I've also heard that to break through Plateaus a double or triple Negative with 115% of your Plateau Poundage (for a few weeks at most) is helpful.

My Powerlifting coach used to say that there is no man alive who can outrun Secretariat, it does not follow that One should make Secretariat a track coach.

Even without the complicating issue of Drugs, Genetically Gifted Athletes will do better and more with very poor training and very poor diet than most of us can with the best training and diet...

Not to mention that a select few seem to handle horrendous overtraining—it doesn't help them, but it doesn't seem to hold them back...

Therefore most Champion Bodybuilders got that way In Spite of their Training Practices—Not Because of Them.

This is less true of Powerlifters—though looking in from the outside, Technique seems to have become much more of a factor than it was 30 years ago (Hence the increased importance of Low Rep Practice).

Our gym went through a period of doing 100% of the work Negative—before I joined.

Gains were reportedly good, but everyone got worn out lifting other folk's weights for them.

Coach talked to Arther Jones about the possibility of having a Custom Negative Squat Machine made (hydraulic).

Jones said that he could make one, but that the price would be comparable to a Brand New Lincoln Continental...


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Old 07-07-2013, 12:11 PM   #9
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Quote:
Originally Posted by SaxonViolence View Post
If
As with having a live hand grenade in one's hand, the count tends to speed up when in distress.
I can't think why




Slow eccentrics bored me silly, I also managed to lose count, many a time. I did ask one person how they kept count of the reps alongside a really slow eccentric count, their answer wasn't very helpful because they said they counted the eccentric phase and then said 1 or 2 or whatever rep they were on...I lost count that way...when concentrating on one numerical count to such a degree, it's practically impossible to know which rep you'd got to...which is fine if you're not going for reps but to failure etc.


These days, I just let the body's natural tempo guide me, it seems to make much more sense.
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Old 08-26-2013, 09:04 AM   #10
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If you are in to bodybuilding slow and ecentric movement is advisable.

I use it as HIT training when i do some bodybuilding training but In strength training and powerlifting i dont think so..
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