Muscle failure in a properly
performed eccentric exercise is associated with a tetanus - like response.
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.
Not exact matches
When
performing this
exercise, you should focus on
performing the
eccentric part of the movement as long as possible.
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.
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.
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 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.
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.
NOTE: Make sure you're incorporating some unilateral
exercises when
performing your isometric &
eccentric training (as shown in the videos above).
It may be argued that by
performing exercises in this manner one misses the benefit of a rapid
eccentric contraction, but a healthy athlete with a slightly reduced training effect always beats an injured athlete with any training effect.
This simply means that you want to
perform the concentric portion of the
exercise at count 1, pause and squeeze your abs tight on count 2, and do
eccentric half of the move on count 3.
Over the past several decades, numerous studies have established that
eccentric contractions can maximize the force exerted and the work
performed by muscle... that they can attenuate the mechanical effects of impact forces; and that they enhance the [good] tissue damage associated with
exercise.
During
eccentric exercises, strength moves are generally
performed in a pattern of one - to two - seconds for the lifting portion and three - to five - seconds for the lowering, or negative, portion.»
Exploring multiple sets of the Nordic hamstring curl
exercise, Marshall et al. (2015) noted that a single set of 5 repetitions led to substantial reductions in peak
eccentric knee flexion moments during the
exercise, with even further reductions in subsequent sets, implying that
performing the Nordic hamstring curl prior to practice or other
exercise might not be advisable.
The Nordic hamstring curl is the primary
exercise used for
performing eccentric training of the hamstring musculature during long - term trials investigating hamstring strain injury prevention (Gabbe et al. 2006b; Engebretsen et al. 2008; Arnason et al. 2010; Petersen et al. 2011; Van der Horst et al. 2015) although a range of others have also been developed that may also be suitable (Askling et al. 2013; Orishimo & McHugh, 2015).