There is an interesting fact that when you do
the eccentric part of the exercise, the muscle is actually much stronger than in the concentric part.
The best way to increase functional strength is by incorporating training with heavy weights on
the eccentric part of the exercise.
The eccentric part of the exercise is when the worked muscle lengthens, and concentric is when it shortens (or contracts).
Negative reps basically consist of slow execution of
the eccentric part of the exercise movement.
Not exact matches
When performing this
exercise, you should focus on performing the
eccentric part of the movement as long as possible.
This can be prevented by training your hams with
exercises that focus on building the most neglected
part of leg strength —
eccentric strength — and there's no better way to do that than with
eccentric glute hamstring raises.
For optimal gains, you need to perform each
exercise according to the prescribed tempo code — the first digit refers to how long (in seconds) it should take you to perform the
eccentric part of the rep (lower the weight), the second digit indicates how long you should pause at the bottom
of the movement, the third how long it should take you to perform the concentric
part of the rep (lift the weight) and the fourth tells you how long you should pause at the top portion
of the movement.
Type II / b muscle fibers are your strongest fibers and they are the most activated ones when executing the
eccentric (negative)
part of the
exercise and one
of the reason why everyone can handle more weight while lowering it than lifting it.
Before exploring what
eccentric exercising really is, we must first determine the three separate phases
of a lift, and those are: the concentric
part, isometric
part, and the
eccentric part.
The
eccentric part is the last
part of the
exercise where you are lowering the weight in a controlled manner and elongating the targeted muscle slowly.
The most important aspect
of each
of these
exercises is to perform them in a controlled manner and perfectly paced manner by curling the weight up explosively then taking your time during the
eccentric (lowering)
part.
Dropping the weight will take away all the benefits
of the
eccentric part (half)
of the
exercise and could cause injury.