Within the strength and conditioning field there are a number of common problem areas that thwart development. This crosses from virtually every sport, to strength-athletes, bodybuilders and everyday exercise enthusiasts who are trying to say, lose weight and live a better quality of life. These common faults, such as hip flexibility and poor postural alignment, create a multitude of problems and ultimately leave an individual short of their goals.
One of the most overlooked concerns is eccentric strength which has seen its influence in most training problems reduced inadvertently given the use of weight machines. Even as an advocate of free weights, this is not to say weight machines are ineffective but when not used properly as they typically are, will not infer significant stimuli upon lowering a weight.
The eccentric action of weightlifting is one of the most effective stimuli in resistance work and overlooked given the enormous problems of being able to maintain proper postural alignment when executing a movement. However maintaining body position while under duress is one of the most important considerations in all training and an element of my overriding “Concepts of Training” that governs all exercise decisions.
This is easily seen through “tempo” which infers a ratio on the speed of the concentric to eccentric action of a movement that will influence muscular growth and for athletes speed and agility.
For those looking to accelerate muscular growth, say for bodybuilding interests, along with the correct exercise regime and a dedicated diet and supplement plan, accentuating the eccentric action of a movement, while maintaining postural alignment, i.e. do not squirm or “cheat, will deliver the results you wish. As in the case of the “laws of bicep training”, following the contraction the bicep, eccentrically lower the weight properly three times slower than the concentric action. This tempo will naturally change with different exercises or muscular groups but the point should be clear that the eccentric action is a key to accelerating development. This consideration can be reversed in other training settings where the eccentric action is extremely fast, which shall be discussed in an upcoming article.
Prepared by John Davies
Photo: Joe “The Prototype” Morrow
John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle (workout log 1, 2, 3, 4).
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.