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So we have been dis-cussing how useful the eccentric part of the rep is for most exercises. By most I mean exercises that primarily move single joints and definitely some compounds too.
On the other side of the coin I am sure there are a few exercises where slow eccentrics would not be beneficial for strength gains. Or it could be that the dangers outweigh the benefits from using this technique. The first two that come to my mind are Deadlifts and Pendlay Rows. Do you agree with this? Discus.
[MENTION=9189]canned tuna[/MENTION]; Hmm based on that description I wonder whether RDL might be a better option (for hypertrophy). Moderate loads, slow controlled descent to the max stretch reflex, then boom right back up again.
But yeah I hit the wall pretty quick when I lower conventional DL's slowly. But now that there's bumper plates at this new gym I go to.. I be dropping that bar like a mofo!
I'm not so convinced they're all that bad. I've been doing negatives on rows and stiff leg deads. And all regular deadlifts up to around 230 before it starts becoming a controlled drop.
Check Odell Manual's deadlift form...
So we have been dis-cussing how useful the eccentric part of the rep is for most exercises. By most I mean exercises that primarily move single joints and definitely some compounds too.
On the other side of the coin I am sure there are a few exercises where slow eccentrics would not be beneficial for strength gains. Or it could be that the dangers outweigh the benefits from using this technique. The first two that come to my mind are Deadlifts and Pendlay Rows. Do you agree with this? Discus.
Well, if I just drop the babies I'd get a perma-ban from the gym lulz. Now that I think about it, it's all about controlled dropping, which to me is kinda like when you're edging and edging and then backing and holding off (start picturing granny knickers, or size 16 lululemon) avoiding and delaying the kaboom stage being the aim because you wanna last just that little bit looonger..
"In*eccentric contraction, the force generated is insufficient to overcome the external load on the muscle and the muscle fibers lengthen as they contract. An eccentric contraction is used as a means of decelerating a body part or object, or lowering a load gently rather than letting it drop."
Concentric (positive) = pushing against gravity
Eccentric (negative) = with gravity
You can't avoid it, all movements have both, except swimming.
The fundamental difference between the to movements is friction within the muscle, a lack thereof, the negative is more productive in terms of joint health than the other.