A Triphasic block can be extremely taxing on the central nervous system, especially beginning with a block
of eccentric exercise.
A study in the Journal of Shoulder and Elbow Surgery found that six weeks
of eccentric exercise improved strength and reduced pain and disability in people with chronic elbow tendonitis better than traditional treatments such as icing, stretching and massage, while another study found that eccentric strength training significantly reduced the symptoms of Achilles tendonitis and tendonopathy of the knee.
Not exact matches
The answer is not to throw out the
exercise altogether, but rather to take away the
eccentric component by simply dropping the weight at the top
of the movement.
Start with the
eccentric portion
of the
exercise, which is the lowering
of the body.
In other words, the absence
of negative /
eccentric motion makes strongman
exercises relatively easy to recover from.
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.
This doesn't mean you should throw out the
eccentric component
of every
exercise, because your body doesn't just work concentrically and we still need to train the
eccentric component.
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.
Negative pull - ups are a popular progression
exercise that involves performing only the
eccentric (lowering) portion
of the movement, used for developing the strength needed for the full pull - up.
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).
Keep in mind that it's normal to experience a certain degree
of soreness and pain while performing
eccentric exercise as a remedy for chronic tendon injuries, and with regular daily performance, the pain should dissipate after about 10 weeks
of training.
A recent study concluded that men who took around 4.000 milligrams
of taurine for two weeks before performing
eccentric elbow flexor
exercises experienced less fatigue and a greater increase in muscle strength and endurance.
It basically revolves about utilizing the power
of eccentric loading by varying three different ranges
of motion in one
exercise.
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.
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 best way to increase functional strength is by incorporating training with heavy weights on the
eccentric part
of the
exercise.
You can take advantage
of this fact by increasing the TUT (time under tension)
of the
eccentric phase
of the
exercise.
For this reason, maintaining your fascial system through
exercise that includes variations in resistance including
eccentric loading, plyometrics, and nonrepetitive activities is key to maintaining the health
of the fascia.
«Building momentum by swinging your arms when doing a move like a bicep curl or a tricep push - down sacrifices results by not controlling the
eccentric phase, and also increases your risk
of injury,» says Irv Rubenstein, PhD,
exercise physiologist and founder
of STEPS Fitness, a science - based fitness facility in Nashville, Tenn..
One
of them, that explored hypertrophic adaptations between different concentric and
eccentric tempos under traditional training methods, split 28 women with previous training experience into two groups: one performed lower body
exercises with two - second duration
of the concentric portion and a six - second duration
of the
eccentric portion
of the movement, while the second group trained on the reverse way — with a six - second duration
of the concentric and two - second duration
of the
eccentric portion.
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.
Comparison
of responses to strenuous
eccentric exercise of the elbow flexors between resistance - trained and untrained men.
A similar study in the International Journal
of Sport Nutrition &
Exercise Metabolism (2006) also found that vitamin c (3000 mg per day) helped to reduce muscle soreness after
eccentric exercise (3).
Instead, control it in concentric and
eccentric segments
of these
exercises.
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.
In addition, it's superior to traditional leg
exercises because
of the greater emphasis on the
eccentric component
of knee flexion and its strong carryover to the deadlift and squat.
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.
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.
The muscle can produce and sustain more tension during the lengthening (
eccentric) phase
of the
exercise, which increases the chances
of a strain occurring.
Hit your glutes with
exercises that emphasize
eccentric lengthening
of the glutes and hamstrings, such as Romanian deadlifts, deadlifts and good - mornings.
For example, lowering the weight to your chest during the bench press is the
eccentric, or «negative,» portion
of the
exercise.
Eccentric --(Negative) The lowering phase
of an
exercise, when the muscle lengthens.
The use
of heavy
eccentric strength training
exercise together with more explosive, plyometric - like movements, therefore, seems to provide the ideal combination
of mechanical load and neuromuscular recruitment needed to improve the rate
of force development.
Eccentric load in some
of the basic, compound strength training
exercises can range anywhere between 120 % and 140 % as a combination
of 1/3
of weight on the bar — on an average 45 % to 65 %
of 1RM — and 2/3
of weight on each additional plate so that, upon release, an increasing amount
of force can be applied against lighter weights.
Although necessary to improve strength,
eccentric exercises per se have very limited applications in the training
of athletes.
Gilles Cometti, Tudor Bompa, and Dr. Carmelo Bosco in the early 80s first described what is known today as post-activation potentiation or PEP (heavy
eccentric and / or explosive
exercises immediately followed by a combination
of jumps, sprints or throws) and its application in the training
of track and field athletes.
So, the next time you train arms, target one
of the
exercises to lengthen the
eccentric contraction.
As I said above, the
eccentric portion
of the
exercise is where most
of the damage occurs, so the good idea is to ONLY perform that portion
of the
exercise.
In another workout shortly down the line, try increasing the
eccentric portion
of the tempo in two
exercises.
The first number is the
eccentric or lengthening phase
of the
exercise.
A 20 g / day supplementation regimen administered 7 days prior to (with additional 20 g immediately before and following the damaging
exercise) and for 4 days after a damaging bout
of eccentric biased
exercise reduced soreness and the plasma level
of intramuscular enzymes.
The
eccentric phase (muscle stretching)
of any
exercise is when most
of the muscular damage occurs and the main cause
of post-training soreness.
A plyometric
exercise is one that has an explosive concentric contraction (shortening
of the muscle) preceded by an
eccentric contraction (lengthening
of muscle).
Dropping the weight will take away all the benefits
of the
eccentric part (half)
of the
exercise and could cause injury.
Complete Rest Active Recovery A.R.T. Tens Machine Scraping Changing Squatting Form Not Squatting At All Shockwave and Laser Therapy Dry Needling Ankle
Exercises Hip
Exercises Mega-dosing fish oil Almost any other joint - fixing supplement you can think
of Taking 8x the recommended amount
of Ibuprofrin
Eccentric squats
Resist the weight and the force
of gravity when returning to the starting position to get the most benefit out
of the
eccentric portion
of the
exercise.