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Eccentric workout?

Answered on August 19, 2014
Created April 28, 2012 at 6:24 AM

Do you incorporate eccentric exercise (negative training) into your workouts? If so what are your favorite eccentric exercises? Also do you do any body weight ecccentric exercises?

77877f762c40637911396daa19b53094

(78467)

on April 29, 2012
at 06:25 AM

It's probably better do it for a few weeks just for a change. I think I stuck at it too long.

B41cdb2253976ba9b429dd608d02c21f

(1495)

on April 29, 2012
at 12:55 AM

What I do know about rhabdo from a husband who had it in the military - he was not dehydrated and did a normal amount of pull-ups. I think what sometimes get people in trouble is working a muscle group that was hit a day or two before and still in a state of repair.

B9a579a02921868db5098bfa99f8221c

(748)

on April 28, 2012
at 11:44 PM

thanks for calling my description beautiful!

B9a579a02921868db5098bfa99f8221c

(748)

on April 28, 2012
at 11:44 PM

Im not too sure either, personally. From what i have read, you have to go pretty overboard with eccentric training for rhabdomyolysis, or at least have to be very dehydrated to start. The biggest issue with Eccentric training is the increased muscle soreness, as the ruptures and tears in the muscle cells occur during this phase.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 28, 2012
at 11:29 PM

Thank You KL!!!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 28, 2012
at 11:28 PM

Thank You Sam!!!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 28, 2012
at 11:28 PM

Thanks Warren!!! 1.5 minutes does sound painful...

77877f762c40637911396daa19b53094

(78467)

on April 28, 2012
at 10:04 PM

Peanut Gallery - I do both! Some days I juggle babies (THAT'S eccentric) and other days I lift weights while insulting everyone's mother. (THAT'S negative)

77877f762c40637911396daa19b53094

(78467)

on April 28, 2012
at 05:23 PM

btw, I stopped doing it. I was getting stronger at the exercise every week but I was dreading the exercise more and more until I just couldn't face doing it anymore. I wimped out!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 28, 2012
at 04:06 PM

Thank You foreveryoung!!!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 28, 2012
at 04:05 PM

Thank You Jake!!!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 28, 2012
at 08:16 AM

Thank You kN!!!

8496289baf18c2d3e210740614dc9082

(1867)

on April 28, 2012
at 07:59 AM

That's a beautiful description of where yoga and weight-training meet, and balances eccentric and concentric contractions on each of the extensor and flexor surfaces, plus many of the opposing rotatory ones. I love the emphasis on good form.

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7 Answers

3
B9a579a02921868db5098bfa99f8221c

on April 28, 2012
at 07:20 AM

While you are stronger and more resistant to fatigue in the eccentric phase of a movement, deliberately over stressing it leads to a whole new world of muscle soreness, not too sore on whether the strength gains are improved all that much, though.

static holds is what you want, however, and you can do with any bodyweight excercise, and is designed to take advantage of, and tax eccentric strength.

with squats - do as many as you can until you feel speed and form fading, then hold a position halfway down until your crying or fall over. you can do it multiple times, but not needed.

Chinups - as many as you can until speed and form start to fail, then try and hold at the top of the movement.

Pushups - as many as you can with good speed, then try and hold a point halfway above the ground.

you can adapt it to most excercises, and most variations and progressions.

remember to keep track of your reps and time till failure so you can beat it next time.

peace

8496289baf18c2d3e210740614dc9082

(1867)

on April 28, 2012
at 07:59 AM

That's a beautiful description of where yoga and weight-training meet, and balances eccentric and concentric contractions on each of the extensor and flexor surfaces, plus many of the opposing rotatory ones. I love the emphasis on good form.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 28, 2012
at 08:16 AM

Thank You kN!!!

B9a579a02921868db5098bfa99f8221c

(748)

on April 28, 2012
at 11:44 PM

thanks for calling my description beautiful!

1
Da2553011b6aaec218af1f80a7e27a4e

on June 11, 2012
at 01:44 AM

Notwithstanding all the skepticism here ... eccentric one-armed pushups and pistols worked like magic for me. I mean magic.

1
B41cdb2253976ba9b429dd608d02c21f

(1495)

on April 28, 2012
at 06:50 PM

I'm not sure why eccentric training is all the rage lately. Isn't rhabdo caused by the eccentric phase of a movement?

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 28, 2012
at 11:29 PM

Thank You KL!!!

B41cdb2253976ba9b429dd608d02c21f

(1495)

on April 29, 2012
at 12:55 AM

What I do know about rhabdo from a husband who had it in the military - he was not dehydrated and did a normal amount of pull-ups. I think what sometimes get people in trouble is working a muscle group that was hit a day or two before and still in a state of repair.

B9a579a02921868db5098bfa99f8221c

(748)

on April 28, 2012
at 11:44 PM

Im not too sure either, personally. From what i have read, you have to go pretty overboard with eccentric training for rhabdomyolysis, or at least have to be very dehydrated to start. The biggest issue with Eccentric training is the increased muscle soreness, as the ruptures and tears in the muscle cells occur during this phase.

1
77877f762c40637911396daa19b53094

(78467)

on April 28, 2012
at 05:17 PM

I have done eccentric weighted chins quite a few times. At one time I used to do about 8 reps of fairly slow reps for one set. Recently I was doing one rep and would just hold at the top and the weight would gradually take me down to the bottom position. The idea is that you do not lower yourself. The weight lowers you while you resist all the way to the bottom. Use a weight that allows you to resist for up to a minute and a half.
It's really unpleasant. lol

77877f762c40637911396daa19b53094

(78467)

on April 29, 2012
at 06:25 AM

It's probably better do it for a few weeks just for a change. I think I stuck at it too long.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 28, 2012
at 11:28 PM

Thanks Warren!!! 1.5 minutes does sound painful...

77877f762c40637911396daa19b53094

(78467)

on April 28, 2012
at 05:23 PM

btw, I stopped doing it. I was getting stronger at the exercise every week but I was dreading the exercise more and more until I just couldn't face doing it anymore. I wimped out!

1
F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on April 28, 2012
at 05:11 PM

I don't.

I'm not opposed to incorporating eccentric movements to improve performance if just adding resistance isn't feasible (raising with two arms and lowering with one in a push-up as a way to transition to one-arm pushups, for example) but the evidence that eccentric training has any consistent benefit over traditional concentric/eccentric training just isn't there.

http://www.goldmedalsquared.com/documents/blog/Winett_StrengthTrainingMyths_2002.pdf

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 28, 2012
at 11:28 PM

Thank You Sam!!!

1
1edb06ded9ccf098a4517ca4a7a34ebc

on April 28, 2012
at 11:43 AM

I'm a big fan of incorporating eccentric movements in. I do eccentrics a lot on weighted chin ups and bench press. I have not done it on squats but have a few times with bodyweight pistol squats.

I think they have helped with my strength. I don't usually do high rep training (stick to 6 or below), so when I hit a plateau with a certain weight for several sessions on end, doing eccentrics is part of how I break through it. That or adding minuscule amounts of weight like 2.5lb plates.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 28, 2012
at 04:06 PM

Thank You foreveryoung!!!

1
Medium avatar

(2338)

on April 28, 2012
at 11:27 AM

i have incorporated eccentric training with bench press, squats, chins, and a lot of other exercises. it's more of a once a month if i remember it kinda deal though. Ive never regularly performed eccentric exercises and i don't even know if it's logical. I know it does destroy your muscles though because the muscles are lengthening and contracting at the same time, a deadly combination.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 28, 2012
at 04:05 PM

Thank You Jake!!!

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