Not exact matches
As you might already know, both types of muscle action are equally important for the muscle building process, and muscles actually produce the biggest amount of force
during the
eccentric part of the
movement.
A standard tempo on a
movement like a bench press might be as follows: 2 -0-1, which is 2 seconds down
during the
eccentric phase when you're lowering the weight to your chest, no pause (when you change from
eccentric to concentric) and 1 second up when you lifting the bar upwards.
When doing negative reps, you should find yourself a spotter that will help you
during the the concentric part of the
movement while you'll do most of the work on the
eccentric part by lowering the weight more slowly.
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.
To further enhance the benefits of these
movements, perform them in an
eccentric fashion, taking it slowly
during the negative portion and pausing for 5 seconds in the stretched position.
Some studies have indicated that electroencephalography (EEG)- derived
movement - related cortical potentials (MRCPs) are greater
during eccentric muscle actions than in concentric contractions (Fang et al. 2001; 2004).
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.
The Nordic hamstring curl allows coaches to load the
ECCENTRIC portion of the lift, which is key to increasing the tensile strength and resistance to strain
during explosive
movements where the hips and quadriceps kick into full force mode.
You want to make sure that
during both the concentric and
eccentric part of the
movement is nice and slow and controlled.
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.
The greatest amount of muscle tearing occurs
during the
eccentric portion of the
movement, so this should be slow and controlled.
It therefore showed that the aspects of an exercise that determine transfer to sport are not limited to the
movement pattern, but include other factors such as the muscle group being trained (the hamstrings are key to sprinting ability), and the mode of the contraction (
eccentric muscle actions are very important
during sprinting).
The researchers recorded a little more electrical activity in the muscles
during both the concentric and
eccentric movements.