Eccentric movement refers to an unusual or unique way of moving or behaving. It suggests that the person or thing is different and doesn't follow the ordinary or expected norms.
Full definition
Earlier I mentioned that the 2nd benefit to focusing on
slow eccentric movement is that it can make challenging bodyweight movements easier.
The specializes exercise methods that we recommend are using forced repetitions, doing drop sets and prolonged and
heavy eccentric movements.
I would love to see more studies done about the potential muscle damage that can be caused
by eccentric movements (especially improperly performed).
However, much if not most of this eccentric - induced inflammation is simply a byproduct of not knowing how to absorb force properly and performing
eccentric movements with poor technique and flawed movement patterns.
«Rather than going for reps, time your exercises or change the tempo so lifts in the eight - to - 10 rep range adhere to a three -
second eccentric movement and two - second concentric movement to total five seconds.
Simply put the cross training effect basically states that when utilizing both concentric and
eccentric movements during exercise, both agonist (muscle targeted) and antagonist (opposite muscle) muscles will be worked to a certain degree.
Numerous studies have shown that the only way to reach optimal muscle hypertrophy is by
doing eccentric movements because the contractions that are occurring give a tremendous boost to protein synthesis.
The movement requires stabilization of the core while simultaneously engaging concentric and
eccentric movement in the upper body.
I'm not looking for occurrences of rhabdo at CF affiliates, but the increased potential
for eccentric movements to cause rhabdo due to more muscle fiber use, etc..
As for the evolutionary biology behind it... I don't know if there's a specific reason or activity that would predetermine
stronger eccentric movements..
CrossFit is about moving as quickly and safely and cleanly as you can, but consider weaving in some light - ish,
slow eccentric movements.
But again, lifting heavy weights (85 % of your 1 rep max) using compound movements that recruit lots of muscles, done at the proper cadence (1 second concentric movement and 3 - 4
second eccentric movement) is one of the best ways to burn calories.
Here's the golden TUT rule for achieving maximum hypertrophy: it should take you twice the time to perform
an eccentric movement than it takes you to perform a concentric movement.
YET when it comes to
eccentrics movements the higher threshold fibers are called into action preferentially and almost exclusively.
Man individuals believe that just because they perform a slow
eccentric movements and hold the bottoms position that they've accomplished the goal of using EI's.
The grey bars represent
the eccentric movement, where you lower the weight.
In the video I talk about why tearing the muscle tissue on
the eccentric movement is so important.
You focus on
the eccentric movement with a light weight (1 to 2 pounds / maybe more for the Diesel Universe) doing three sets of 15 repetitions, three times per day where you focus on the eccentric movement of wrist flexion (ME) or wrist extension (LE).
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.
Second of which is, holding
the eccentric movement (for 1 to few seconds) and hold the totally stretched position for an extra three seconds.
I spend 2 seconds lifting the weight (concentric movement), hold for 1 second at peak contraction, and then spend another 2 seconds lowering the weight (
eccentric movement).
This is because swimming has
no eccentric movement (the negative portion of a lift under gravity), which is what is the main cause of muscle soreness.
Thus, 2 -1-2 refers to two seconds for the concentric movement, 1 second for the hold at the peak, and two seconds during
the eccentric movement.
On
all eccentric movements count to 4.
Instead just focus on
the eccentric movement and the other principles outlined in this post.
The researchers recorded a little more electrical activity in the muscles during both the concentric and
eccentric movements.