Most people underestimate the importance of eccentric training because they don't know that there is more mechanical load per motor unit
during the eccentric phase of an exercise, and the reason for this is that eccentric contraction involves fewer motor units.
During all your ab workouts be sure to get a full stretch
during the eccentric phase of your ab exercises.
Not exact matches
In other words, first he performed three sets consisting
of 12 reps, in which he took three seconds to lower down the weight
during the
eccentric phase.
During the downward portion
of the movement (
eccentric phase) the musculature
of the anterior deltoids (shoulder) and pectoralis major (the pecs) along with your core are activated.
The muscle can produce and sustain more tension
during the lengthening (
eccentric)
phase of the exercise, which increases the chances
of a strain occurring.
Change the amount
of time
during the
eccentric and concentric
phases of your lifts.
Tempo Changes: Change the amount
of time
during the
eccentric and concentric
phases of your lifts.
In contrast, with the same absolute load (load lifted in both movements equal to 90 %
of overhead squat), there was no difference in gastrocnemius muscle activity
during the concentric
phase yet greater muscle activity
during the
eccentric phase when performing the overhead squat.
For the Triphasic main exercises utilise compound exercises and use about 80 %
of 1RM for movements with low quality repetitions such as 4 sets
of 3 reps.. For
eccentric focussed movement use a 5 - 6s tempo down
during the
eccentric phase followed by an explosive concentric.
However some papers have investigated the effect
of varying rep speed
during both the concentric (lifting) and the
eccentric (lowering)
phases.
Muscle activation ramps up
during a half - second interval in the concentric
phase (top
of the swing) and then transitions to almost complete relaxation
during much
of the
eccentric phase (coming down with the swing)(5).