adaption blaster

[Crazymank]

1. Make the eccentric contraction HEAVIER than the concentric contraction each rep.
2. HOW? Well, have your partner PUSH DOWN ON THE NEGATIVE STROKE ONLY.......the let it go on the positive stroke........EACH REP.
3. Wait until you see how LIGHT the positive stroke is after the HEAVY negative......great adaption blaster.

anyone try this???

 

[franconian]

Yeah, but I dont have a partner. Ill use machines like the leg ext and use both legs on the concentric and then release 1 leg and perform the eccentric with the other leg.

 

[franconian]

Crap should throw this in too

Eccentric muscle contractions trigger rapid muscle growth
Tension builds muscle! No type of training creates muscle tension better than eccentric training (also called negatives). Curiously, many bodybuilders and strength athletes don’t include this awesome training method in their workouts. When used correctly, negatives or eccentric training builds muscle size, strength, and power incredibly quickly. As they lengthen, muscles contract eccentrically when they exert force. For example, the pecs, deltoids, and triceps contract eccentrically as you lower the bar to your chest during a bench press.

Swedish researchers, including Per Tesch, found that eccentric training caused more rapid increases in strength and muscle cross-sectional areas than concentric training during a five-week study. This was a small but sophisticated study that showed the potential of negatives for bodybuilders and strength athletes (European Journal Applied Physiology 102: 271–81, 2008).

 

[theBIGness]

i see a trainer in the gym doing it but the guy is benching the bar so i ignore it

 

[franconian]

Recent study

Eccentric exercise (lengthening contractions) is more effective than concentric exercise (shortening contractions) for promoting muscle growth. Muscles grow, in part, in response to muscle damage. Muscles exert more force eccentrically than concentrically, which also causes more tissue damage. Muscles adapt quickly to high-intensity muscle contractions that occur during weight training. Even a single workout triggers cellular adaptations.

A Florida State University study showed that a concentric muscle contraction workout reduced the anabolic effect of an eccentric workout completed a week later. The study showed that skeletal muscle adapts rapidly to even a single workout. We need more studies to help us understand how to maximize the anabolic response to long-term bodybuilding training. (International Journal Of Sports Medicine 31: 95-100, 2010)

 

[franconian]

i see a trainer in the gym doing it but the guy is benching the bar so i ignore it

The fact is your alot stronger in the eccentric movement compared to the concentric. So pressing 225 on a bench might be good going up, but not coming down. One would require more weight on the "down" to elicit an anabolic response. So if the guy was doing it with a bar then he was wasting time.

 

[Crazymank]

wouldn't the reverse work as well?? so basically a negative then help by partner in order to lift the weight back up????

seems more logical anyway, i mean... how can your partner keep consistent pressure on the negative ??