Getbig Bodybuilding, Figure and Fitness Forums
April 17, 2014, 06:12:14 PM *
Welcome, Guest. Please login or register.

Login with username, password and session length
 
   Home   Help Calendar Login Register  
Pages: [1]   Go Down
  Print  
Author Topic: Focus on the Eccentric Portion of the Movement for Maximum Hypertrophy  (Read 584 times)
PeakContraction
Time Out
Getbig I
*
Posts: 13


View Profile
« on: August 22, 2012, 03:49:42 PM »

It is not uncommon to see in gyms across the country (and probably the world!) for a young man to be using the flat barbell bench press and during his range of motion he pushes the weight up with all his effort and then casually lets the weight fall rapidly to his chest before pushing it up again. Many weight trainers make the mistake of putting all their effort into the concentric or "positive" portion of the lift when in reality they are getting less than 50 percent of the benefit of the specific exercise with this cadence (or lack thereof).

 In actuality, it is the eccentric or "negative" portion of the lift that incites the greatest amount of muscle fiber tears. Muscle hypertrophy occurs when the tiny muscle fibers that make up the bulk of a muscle experience "microtears" as a result of resistance training. When the microtears heal, the muscle fibers grow back bigger and stronger and over a long period of time this leads to a larger surface area of the entire muscle.

The next time you perform resistance training, try to count to 3 seconds during the negative portion of each repetition. While you may not be able to use as much weight as usual, the benefit over time will be well worth it if your goal is muscle size. 
Report to moderator   Logged
wes
Competitors
Getbig V
*****
Gender: Male
Posts: 24349


The Power Cosmic


View Profile
« Reply #1 on: August 22, 2012, 03:56:25 PM »

 Roll Eyes



* BallSquat.jpg (75.69 KB, 576x721 - viewed 235 times.)
Report to moderator   Logged
cephissus
Getbig V
*****
Gender: Male
Posts: 4589



View Profile
« Reply #2 on: August 22, 2012, 03:57:32 PM »

Ten more posts before "fitness trainer rex leaves"
Report to moderator   Logged
Pages: [1]   Go Up
  Print  
 
Jump to:  

Theme created by Egad Community. Powered by MySQL Powered by PHP Powered by SMF 1.1.16 | SMF © 2011, Simple Machines Valid XHTML 1.0! Valid CSS!