Emphasize The Eccentric

The key is to literally focus an entire workout on the eccentric portion of a repetition!  This would also be known as the negative aspect of the lift.  The positive takes place when you lift a weight, the negative is where you lower it.  And through studies, this has been shown to stimulate the highest amount of growth in the target muscle group.  I would suggest taking 3-5 seconds to lower the weight to incur a maximum amount of damage. And if you attempt to take 10 seconds to lower the weight on a squat you will be destroyed!  Normally we just take one second to lift a weight and one to two to lower it.  In this case you would take much longer.  By emphasizing the negative you will increase the micro tears in your muscles.  This causes a higher release of satellite cells( explained in future articles combing soon).  

 

 

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