Medicine ball wall throws: «This exercise provides a cardio workout while also improving arm strength on the concentric and
eccentric muscle phases for maximum toning result,» Save says.
Not exact matches
The concentric
phase helps hold strength, but the
eccentric phase extends the time of the
muscle under tension, which increases the micro tears of the
muscle and in turn makes the
muscle grow bigger.
-- fast,
eccentric loading, in which the
muscle is stretched; — depreciation
phase — middle
phase.
Do fewer than that and you can't maximize the
eccentric (or
muscle - lengthening)
phase of the movement, which will lessen your velocity.
An
eccentric muscle contraction is generated when the fibers of the given
muscle lengthen as they lower a load, which is often referred to as the down
phase of the movement.
Wide - spread gym wisdom tells us that focusing on the
eccentric portion of the lift is everything when it comes to
muscle hypertrophy while emphasizing the concentric
phase can produce superior strength gains.
There are 3
phases of
muscle activity when doing an exercise: concentric (when the
muscle shortens), isometric (when the
muscle is static and held in place under tension) and
eccentric (when the
muscle lengthens).
For example, if you use bands on a lat pulldown, the
eccentric phase will be harder than the concentric
phase, which can not be achieved with free weights and translates to greater
muscle damage.
So, in order to achieve an ideal rep speed to induce
muscle growth you should lift faster and more explosively on the concentric
phase, and use a slower controlled speed on the
eccentric one.
We are able to provide perfect resistance for each exercise thereby optimally loading the skeletal
muscle for the entire range - of - motion, including the negative or
eccentric phase of the movement.
Kettlebell swings are ideal for strengthening the posterior chain because of the way their
eccentric phase increases innervation of intrafusal
muscle fibers.
The
muscle can produce and sustain more tension during the lengthening (
eccentric)
phase of the exercise, which increases the chances of a strain occurring.
Eccentric --(Negative) The lowering
phase of an exercise, when the
muscle lengthens.
The downward
phase of a push - up involves an
eccentric contraction of the chest
muscles, which is immediately followed by a strong concentric contraction to push back up and clap the hands.
In particular
eccentric muscular contractions (where the
muscle lengthens as it contracts) such as in hopping, bounding and other plyometric exercise, running downhill, squatting and the lowering
phase when lifting weights, can cause DOMS.
Since pushing the sled doesn't include an
eccentric phase, it makes it easier to tolerate and won't fry your
muscle fibers.
The
eccentric phase (
muscle stretching) of any exercise is when most of the muscular damage occurs and the main cause of post-training soreness.
When you perform the
eccentric phase, stretch the
muscles as far as possible without letting the shoulders round or the spine move out of position.
With efficient
eccentric isometrics, focusing on concentric positioning is almost unnecessary as the
muscles have been properly activated on the lengthening
phase and will stay so throughout the rest of the movement / shortening
phase.
When appropriate mechanics are achieved during
eccentric muscle lengthening the proper groove has been established ultimately promoting refined mechanics on the subsequent concentric
phase.
If the target is hypertrophy (
muscle growth), than I believe that both the concentric and
eccentric phases should be done at 4 sec.
Superslow training places tension on
muscle fibers throughout the entire movement, both concentric and
eccentric phases.
A plyometric effort is, when the body makes use of the so called stretch - shortening cycle where the
muscle is rapidly stretched in the
eccentric phase, followed by a rapid shortening of the
muscle in the concentric
phase.
On the muscular system, because the
eccentric phase is done with additional loads, on the nervous system, because there is a potentiation effect when you let go of the dumbbells and the nervous system sends a stronger signal to the
muscle fiber to fire.
Importantly, this greater efficiency translates to lower
muscle activation (measured by EMG), as well as a smaller metabolic cost in the
eccentric phase compared to the concentric
phase, when using the same external force (Bigland - Ritchie & Woods, 1976; Duchateau & Enoka, 2016).
Negative Reps is a technique where we only stress the
muscle on this
eccentric phase of the movement.
Increasing
muscle fascicle length through
eccentric training could therefore be a valuable method for improving athletic performance in movements that have peak contractions at long
muscle lengths, such as the terminal swing
phase of sprinting, or the ground contact
phase of sharp change of direction (COD) maneuvers.
This means that force production is greater (and more efficient) in the
eccentric phase than the concentric
phase, because passive elements resist lengthening of the
muscle fibers in the
eccentric phase, but not in the concentric
phase.
Comparing the face - pull exercise, the researchers found no difference in trapezius
muscle activity during the concentric or
eccentric phases.
The stretch - shortening cycle is simply the time it takes your
muscle to transition from an «
eccentric»
phase, in which a
muscle is lengthening (such as when your foot lands during running), to a «concentric»
phase, in which the
muscle is contracting (such as when your foot pushes back off the ground).
In contrast, there was no difference in gastrocnemius
muscle activity between the concentric and
eccentric phases when performing the narrow stance high foot placement.
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.
During the
eccentric phase, both the medial and lateral gastrocnemius displayed superior
muscle activity during the lock - out and mid-range, compared to the lift - off position.
No difference in
muscle activity in the
eccentric phase existed.
• Takes advantage of the stretch shortening cycle → Uses energy stored by
eccentric muscle contraction (lengthening
phase) quickly followed by concentric
muscle contraction (shortening
phase) to generate high amounts of power.
On the other hand, the
eccentric phase is when the
muscle gets longer under loads.
With HIT you should be looking at taking 3 seconds to lift the weight (known as the concentric
phase — where the
muscle contracts and shortens) pause for 1 sec at the end of the
phase (holding
phase) and then take 4 seconds to lower the weight (the
eccentric phase — lengthening of the
muscle) and then pause for 1 second.
Muscle soreness is a bi-product of overloading the
eccentric or lengthening
phase of a strength training movement, especially as it relates to the final 30 % of the movement.
Adding load in the lifting
phase of a barbell complex also requires dealing with slowing down movements in the
eccentric phase to avoid putting undue strain on
muscle attachments.
Since this is about primal - what is the primal justification for having more strength in
eccentric phase of
muscle contraction?
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.
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).
The combination of these angles leads to a contraction of the hamstrings at moderate - to - long
muscle lengths, although obviously the important
eccentric contraction of the hamstrings that occurs in the swing
phase is at fairly long
muscle lengths (Nagano et al. 2014)
The amazingly beneficial
eccentric phase is also what causes delayed onset
muscle soreness (DOMS) about 48 hours after a workout.
From then on, though, each rep includes an
eccentric phase, at the end of which you can spring - load your
muscles to produce the force you need to get the weight up off the floor again.