That means that if you want optimal gains, you’d be smart to focus on your negatives rather than adding them in as an afterthought to a traditional routine. Yes, there is however two factors come into play here: Firstly, think back to the study quoted three seconds ago, the one that proved eccentric training to be more effective than not only concentric, but also mixed training. If that doesn’t make you wanna hit the weights and focus on your negatives, nothing will.īut isn’t there a negative portion to every movement? That’s a difference of nearly 20% in pure muscle gain!
Its conclusion is one that any bodybuilder would be excited to hear: All subjects who were trained utilizing exclusively eccentric work experienced a 60% increase in muscle fiber cross-sectional area, while those trained using “traditional” methods only saw a 41% increase. This one took place over eleven weeks and was done to demonstrate the effects of negative training on the elderly. Let me mention just one more of these ensuing studies before your eyes start to glaze over with all the science talk. Not surprisingly, eccentric and mixed training both resulted in greater increases in type IIa and IIx fibers than concentric training alone what is surprising, however, is that eccentric training actually resulted in greater increases of type IIa muscle fibers than mixed training did.Ī multitude of studies followed, all pointing to eccentric training as most effective and absolutely crucial for both hypertrophy and strength gains. It reported that isokinetic eccentric training increased type IIa fibers in the muscle worked to that ten times of identical amount of concentric training.Ī subsequent study was done a few years later comparing the effects of eccentric training to not only concentric lifting, but also mixed training - the combination of both methods. There’ve been hundreds of studies done to demonstrate the above fact one that stands out took place over twelve weeks and compared the effects of eccentric training to that of concentric training over that time period. When aiming to build mass and strength, eccentric training is a much more powerful tool than concentric training due to the fact that eccentric contraction recruits many more muscle fibers, generating the most damage within the muscle, and consequently, that much more growth It’s sometimes referred to as the negative portion of a movement, and is basically the force that muscle exerts as it’s being lengthened, acting to decelerate the action. Eccentric Training: A Cut AboveĮccentric movement of a muscle refers to the elongation phase of its contraction. It’s foolproof because not only does it have a solid track record of turning more than a few pairs of my clients’ chicken legs into amazing,shapely, strong human ones, but the principals it’s based upon are scientifically proven to be more effective than just about any other method.
It’s a hardcore lower body training routine that’s based on eccentric training. Without further ado, I give you the foolproof way to gain lean, metabolism-boosting, fat-burning muscle. No matter what you’ve tried, nothing will compare to the leg workout outlined below. This article’s for the latter group of girls. While many of us are doing plyometrics and sprinting at every opportunity in hopes of bringing the size of our legs down a notch (or two), there are still quite a few ladies who’ve seemingly tried it all in hopes of adding some hard, lean, sexy mass to their gams - all without much success. Just picture it: A short skirt, hot pair of heels, wide belt over a low-buttoned blouse, and you’ll knock ’em all off their feet!
Think long, lean, with nicely shaped calves, just-big-enough quads, rounded hammies, and a high, perfect derriere.Īs far as I’m concerned, an amazing pair of legs can more than make up for a slightly underdeveloped upper body or even that belly “pooch” so many of us are working hard on melting off. There’s something to be said for a pair of amazing, flawless legs.
#Flawless legs full
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