has been some time since scientists have known that the eccentric phase of exercise is responsible for strength gains than concentric phase one: A study by Hortobagyi et al (1996) found that the overall improvement of maximal strength training eccentric individual over a period of 6 weeks showed an average improvement of 85%, while concentric training only led to an improvement of 78%. is interesting though to see that the researchers used submaximal eccentric actions and maximum concentric actions, which will surely tell us that there is greater improvements in strength when eccentric actions are closer to the maximum eccentric force levels. Trials
interesting:
* A study by Higbie et al (1996) also found a greater increase in strength of 43% with eccentric training in individual compared to concentric training for 31% in strength after 10 weeks.
* A more recent study concluded that "a pronounced eccentric load evokes acute increases in vertical jump height, as well as kinetic and kinematic variables that are considered important to vertical jumping ability," and this sight from a point Given the high jump athletes.
Handling the stress of eccentric hypertrophy more
In one of the above studies concluded that eccentric training program only resulted in a gain of 6.6% of lean muscle mass for 10 weeks compared with concentric-only group had an average of 5% over the same period of time.
Although there was a difference of 1.6% does not seem much in a period of 10 weeks, any serious bodybuilder knows that a difference of 1.6% would result in a significant visual effect.
In another study that analyzed the thickness of the upper arm to eccentric training versus concentric training only eight weeks, the practitioners involved in the eccentric training gained an average of 13% in size compared to upper arm about 2.5% of the group trained with concentric training; only group to perform repetitions at the same speed, so it was emphasized that eccentric training can lead to giant arms when planning a type of eccentric training versus traditional training. Examples
to work hard
* Suppose we curl where the elbow bends approaching the hand to shoulder, always within a framework of concentric movement.
* For the work force is eccentric, it should control the descent of the barbell to the full extent of the elbow.
eccentric training mobilizes very high loads, enabling strength gains higher compared with the concentric method, but it is important to see some of the risks of training with this technique:
* It can produce muscle inflammation, alterations in the neural control of movement, necrosis of some fibers (especially FT), destruction of lasmiofibrillas and possible damage to muscle and tendon joints.
* It is interesting to mention that eccentric movements are done at a low speed of execution, not much benefit to athletes who require explosive movements such as jumps, runs or throws.
The application of the technique:
is necessary to know at what point should employ and how, with a clear objective and what are the expected results.
The plan best known for eccentric training is:
* Current: 110-150%
* Repetitions: 1 to 4
* Pause: 3 min to 6 min
* Series: 4 to 6
* Exercises: 3 to 5
* Speed: Slow
* Weekly Rate: 1
In all exercises are always present three types of muscle contraction.: Work concentric, eccentric or isometric, not forgetting the plyometric work, which also helps to gain strength but using the combination of the three types of contraction. Also
There is some evidence to suggest that the results of eccentric training produces changes in the type of fast-twitch fibers are more susceptible to hypertrophy, therefore, not only will greater hypertrophy in the short term as a result of eccentric training but as muscle fibers take more fast-twitch profile will be easier to gain size with a precise formation.
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