If you are trying to put on muscle and are not currently practicing at least 1 or 2 sets of “negatives” you are missing out on a lot of potential upside, for literally less work.
Let me explain further, there are two primary types of muscle contractions, concentric and eccentric. Concentric is when a muscle is “shortening” (ex. action at the bicep on a curl when you are raising the muscle.) and eccentric is when the muscle is “lengthening” (ex. action at the bicep when you are lowing the muscle).
Studies show that “eccentric training” or putting your focus on the eccentric muscle contraction, during a workout, will build more muscle. The activity causes more microtrauma and forces your body to rebuild and grow. Try applying this rule to your current program and see the results when you start lifting. For each set, count 5 seconds on the “eccentric” and 2 seconds on the “concentric”.
- Bench press: 5 seconds slowly bringing the bar to your chest, and 2 seconds pressing it up.
- Squat: 5 seconds lowering your hips and 2 seconds pressing up
- Bent over row: 2 seconds pulling the bar into your stomach and 5 seconds letting the bar out toward the ground
Kyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.
BosGuy 