Free Bodybuilding 
eBook

NEW PRODUCT:

"Genetically Average Joe's Guide to Gaining Muscle."

NEW PRODUCT:

"Melt Away Body Fat Fast And Get Ripped!"

"One Of Russia's Most Potent Steroids
Is Now A Legal Supplement In The U.S.!"

"Cutting-Edge Supplement Company Swears That Their New Andro Stack for Hard Gainers Contains No Illegal Ingredients!"


"Get Ripped With Herbal Fat Melter Supplement"

"Increase Muscle Strength, Size and Hardness with Kre-Alkalyn Creatine Pumped Extreme! "


bodybuilding steroids fitness workout

FREE Bodybuilding and Fitness Workouts
Get Bigger and Leaner Fast
With This Hard Hitting Program
That is Proven to Work Time and Again!


Enter your first name and a valid email address
for instant access to the free workout routine.

Name:

Email:



FREE WEEKLY BODYBUILDING & FITNESS NEWSLETTER

Sign up for our FREE bodybuilding, fitness and health newsletter and each week we will bring you the latest training & nutrition breakthroughs!

SIGN UP NOW!
Sign up free by sending an e-mail to
NoBSBB@aol.com

Fast Muscle Building with Eccentrics

If you have any strength training experience at all in an effort to gain muscle or strength, you know that the goal is usually to lift very heavy weights. While this goal is certainly good for those looking to add strength and mass, it should be noted that the actual lifting of heavy weights is not the main stimulus for muscle building. Instead, building muscle seems to be induced primarily by the lowering of weights.

You see, most exercises include three distinct phases:

1. Concentric

This is the actual lifting portion of the exercise. This is when you curl the bar up during a biceps curl or push yourself up during a push-up.

2. Eccentric (Negative)

This is the lowering portion of the exercise. When you lower yourself after completing a pull-up or lower the bar to the chest in a bench press you are performing an eccentric, or negative, muscle action.

3. Isometric

This is the portion of the lift where the weight is not moving at all. For most traditional weight training exercises this portion of the movement only lasts for a very short time.

The interesting thing is that exercise scientists have determined that most muscle damage occurs during the lowering (eccentric) portion of the movement. Since we know that muscle damage is what stimulates muscle gain, this has led many to focus on the eccentric phase in their muscle building efforts.

Whether or not this is a good strategy is still open to debate, but the vast majority of scientific evidence and personal trial and error has led most to believe that emphasizing the eccentric portion of an exercise, while still performing the other two phases, may lead to better muscle gains.

There are several strategies for doing this. The most popular and easiest (no coincidence there) is to simply slow down the eccentric portion of a movement. It is usually recommended that the eccentric phase take anywhere from 2-8 seconds. The exact duration will depend on your specific goals and the movement you are using.

Another option for prioritizing the eccentric portion of the lift is to use eccentric-only reps. For instance, in the bench press you would simply lower the weight to your chest and then have a partner assist in lifting the weight (concentric phase). Another useful fact is that you are stronger eccentrically than you are concentrically. What this means is that you can use more weight for an eccentric-only lift than you can for a traditional lift which includes all phases. The upsides to this method are huge, but so are the downsides. Eccentric-only lifts can lead to rapid strength and size gains, but the potential for injury is huge since you are using such heavy weights. For this reason I seldom recommend eccentric-only lifts with more than you can safely lift on your own, unless it is included in a properly designed training program under the guidance of a professional strength coach.

There are many other ways to incorporate eccentrics into your training program, but I think you get the idea. Just remember, if you are struggling with how to gain muscle its not just how much you lift, its also how much you lower.

Learn the secrets of muscle building and how to gain muscle in your free e-book.

Recent Site Additions

The Clock Is Ticking
Use this little known Free software to help you stay motivated to reach your goals.... . . . more >>
Bodyfat Percentage Guide
What does ten percent (10%) body fat look like? Have you ever wondered how you would appear at a certain body fat percentage? I have documented my fitness progress for several.... more >>
Core and Abdominal Training - Great Abs!
Abdominal training is very misunderstood. Many people place a lot of emphasis on abs without understanding how the abs function or why they. . . more >>
Travel Tips
Vacation and business travel are common excuses for stopping a healthy nutrition plan to indulge in fast food and vending machine snacks. You can maintain a healthy lifestyle on the road, if you. . . more >>
The Bench Has Many Faces
The bench press is probably one of the most well known resistance training exercises, but how many variations are there? While some people may scratch their heads when . . . more >>
Submit an Article
Young journalist...? Bodybuilding guru..? If you think you have got what it takes to write an interesting article for our fitness site. . . more >>
Gaining Mass

Cutting Bodyfat

Supplements

Articles
US Has Banned Pro Hormones As Steroids
Related Sites

Link To Us

Submit An Article

Site Map
ABOUT US
Contact Us

Privacy Policy