Use
controlled eccentric movements to maximize your time under tension.
Not exact matches
Some personal trainers will tell you that the best way to lift is explosively, thereby maximizing fiber recruitment and triggering greater growth, while others claim that lifting in a slow and
controlled manner, especially on the
eccentric portion of the
movement, will create greater muscle tension and lead to greater hypertrophy.
To prevent this from happening, perform very
controlled squats with a box and focus on the
eccentric portion of the
movement.
You'll groove
eccentric control on the negative, meaning you'll strengthen through the range of motion to train safely, while you learn the
movement.
Chair squats are a good alternative because they focus on the «negative» or
eccentric half of the squat, where you
control the downward
movement as you sit down into a chair.
You want to make sure that during both the concentric and
eccentric part of the
movement is nice and slow and
controlled.
The greatest amount of muscle tearing occurs during the
eccentric portion of the
movement, so this should be slow and
controlled.
The
eccentric heel drop places the emphasis of the
movement on the downward phase so that the calf muscles must contract as they lengthen to
control dorsiflexion.