Eccentric Training By Poliquin Group Eccentric Training is when a muscle lengthens while producing tension, thus baking or controlling the speed of movement. Research shows that eccentric contractions produce the most muscle soreness and muscle mass. This is because eccentric training can generate up 1.3 times more muscle-tension than concentric training through activating more motor units. Therefor greater tension, increases stimulus to the muscle fibre, which encourages greater adaptation. Two Type of Eccentric contractions: Slow - Heavy squats require eccentric contractions of the posterior chain and the quadriceps, that is associated with a decrease rate of force development. Fast - Plyometrics and jumping requires fast eccentric contractions of the hamstrings. Eccentric training should not just be used for muscle and strength but can be used of rehabilitation. When programming eccentric training, the tempo you choose will dictate how much you can lift. Once you can no longer maintain the tempo, thats game over on that set. You can experiment with slow and then fast eccentric contraction supersets which leads to greater adaptation and hypertrophy. Make sure you supplement after your eccentric strength program with a quality protein shake and / or BCAAs to maintain health connective tissue. Warning: Eccentric training too early in an individual training (especially beginners up to 2 years) could damage connective tissue, and muscular injury. You will take longer to recover from these types of workouts, up to 7 to 10 days. Want to lose fat and build muscle and strength. Then take advantage of a FREE consultation with James at [email protected] Source:. 2014. . [ONLINE] Available at: poliquingroup/ArticlesMultimedia/Articles/Article/1097/The_Power_of_Eccentric_Training.aspx [Accessed 12 January 2014].
Posted on: Tue, 14 Jan 2014 18:00:01 +0000
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