Sentences with phrase «second eccentric movement»

But again, lifting heavy weights (85 % of your 1 rep max) using compound movements that recruit lots of muscles, done at the proper cadence (1 second concentric movement and 3 - 4 second eccentric movement) is one of the best ways to burn calories.

«Rather than going for reps, time your exercises or change the tempo so lifts in the eight - to - 10 rep range adhere to a three - second eccentric movement and two - second concentric movement to total five seconds.

Not exact matches

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.

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.

Once these sets are over, he continues with a fourth set of 12 lifts, with eight seconds in the eccentric part of the movement.

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.

When doing the pull - ups perform the eccentric (negative) part of the movement slowly, going for 4 to 5 seconds on each rep until you reach full extension at the bottom.

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.

Focus on exploding up on the concentric portion of your movement and taking 3 - 4 seconds for the eccentric portion of your program.

That basically means that you take 3 - 4 seconds to lower the weight, this is called the eccentric part of the movement.

Second of which is, holding the eccentric movement (for 1 to few seconds) and hold the totally stretched position for an extra three seconds.

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.

For each movement, we used a slow tempo, with about 2 seconds for both the eccentric (lowering) and the concentric (pushing) portion of the movement.