Hi! First post and would like some advice.
I have 4 sets of dumbbells (5-10-15-22lb) which I've been using for the past year, mostly doing Peloton strength/bootcamp classes 3x a week. My heaviest dumbbells have been feeling quite light for lower body exercises for a while and I've been looking to invest in some heavier weights. My husband has a mini barbell and if we load up all the plates we have that goes up to ~70kg, which is more than enough for me. But in the 4 months since he bought that (mostly for himself) I've only touched it twice as he always leaves it loaded to ~50kg minimum which is too heavy for me to lift off the rack at his bench height. Mentally it's just too much hassle for me to unload his plates every time / keep loading and unloading for all the different weights I want.
I've thought about buying 1) heavier dumbbells, but I need to go up in small increments and would end up needing too many sets / taking up too much space, 2) adjustable dumbbells like Bowflex or Powerblocks but they all look so bulky. I live in an apartment and my workout room also functions as my office, so my ideal setup would be something like Tonal which takes up very little space and can switch weight settings easily and quickly. Tonal is out of the question tho as I don't live in the US anymore, but I saw something similar called Maxpro SmartConnect on Amazon the other day and it seems to tick all my boxes. Not too expensive either, about the price of a set of Powerblocks. It seems you can do all the usual dumbbell and barbell moves, with easily adjusted resistance from 5 to 300lbs.
The catch seems to be it only has load on the concentric movements, and no eccentric resistance. There seems to be pretty inconsistent advice on whether that's an issue - some says you're limited by the concentric movements and it's not dissimilar to Olympic lifters who would just drop the weight at the top, others say concentric is just good for power but you need eccentric for hydropathy/size and doing concentric only is like just doing half the rep. I'm curious if there are any concrete studies leaning one way or the other - and any advice on how to adjust a traditional program if using something that has concentric resistance only?
There's another product in my part of the world (Asia) that's a pretty similar concept and offers eccentric resistance (3 modes same as Tonal) but is much bulkier (weighs 36kg instead of 9lb) and can't be wall mounted, and is about twice as expe
... keep reading on reddit ➡[2020, N=27, 15 sessions , trained/untrained].
Twenty-seven amateur athletes were randomly assigned to an intervention (n=13) or control group (n=14)
Conclusion: "...a 6-week eccentric program, including four field exercises for hamstring muscles, is an effective method of improving eccentric strength, functional ratios and, especially, passive flexibility. As this program may be easily implemented in a real-world context, this association of multiple eccentric exercises might be useful in an injury prevention strategy."
Hey all,
For context, been climbing about 14 months. I have 2 indoor V6's (the third was dust and should have probably been V4 so i dont count it) and lead up to 5.11c indoor.
I am creating a training plan to help with my chronic bicep tendonopathy due to overuse. I love limit bouldering and until recently thats essentially all I did. I am learning that I really should schedule two rest days after hard sessions and do some very focused recovery on my next week of sessions are ruined by my tendons complaining. The plan's intention is to mitigate this and allow my tendons proper recovery. I am thinking a two week schedule.
So these are the questions:
How often can i realistically limit boulder? I love it but i dont want progress to suffer because i want to try the starting moves on a V8.
How do slow eccentric curls effect recovery? In more detail, am I over-working 'climbing muscles' or making my tendons more vulnerable to injury if i climb after these workouts? When should I be doing these exercisesin relation to my limit bouldering days?
How long should deloading periods actually be in the context of climbing?
Do antagonist exercises allow your 'climbing muslces' to recover? Do antagonist exercises contribute to tendon overuse even if they are used to address muscle imbalanced to help mitigate these issues?
sorry if my wording is super messy. it makes sense in my head but im on cup of coffee number 4 so who knows.
Thanks!
Hello! I have two questions about eccentric training. I searched for them here and found some similar threads, but I'm still not sure.
- On OG 2nd edition, page 98, this method of working with eccentric reps is presented: "2-3 sets of 2-3 cluster repetitions of 3 second eccentrics with 3 minutes rest". It is clear: say I want to do 3x3 reps of 3 seconds of eccentric pull ups, so I jump to the bar, lower myself for 3 seconds, that's a rep. Then imediately jump again, more 3 seconds lowering myself, that's two reps. Then imediately jump again, more three seconds lowering, that's three reps. Then I rest for 3 minutes and do it again. Then again. That's 3 sets of 3 reps.
Then the book says in order to progress I can decrease the rest time. I believe this rest time is the 3 minutes between sets, right? The example on the final of page 98 to page 99 seems to indicate that: instead of resting for three minutes, I can decrease the time in 10 seconds increments (I have to do this after I increase the lowering time to at least 10 seconds, but that's not my point). But then, on page 99, the book says "the rest between each of the sets stays consistent the entire time". I don't get it: wasn't the rest between sets what I should be decreasing to progress? From this point on in the book, it seems what I should actually be doing is: one rep of 3 seconds, rest for 3 minutes; another rep of 3 seconds, rest for 3 minutes; etc. Then decrease the rest between reps, so I do one rep of 3 seconds, rest (say) 2 minutes; another rep of 3 seconds, rest for 2 minutes; one more rep of three seconds; rest three minutes (because the set ended). What is the right way to do this? 2. Say my goal is to do pull ups with 50 kg added. Would it be smart to try to achieve it with eccentrics? So instead of using the current weight I use, 20 kg, and increase the weight 1 kg at a time until I can do it with 50 kg, I would use 50 kg right away, but work with eccentrics until I can do 3 consecutive eccentrics of 10 seconds, which is equivalent to 1 concentric rep.
https://www.ncbi.nlm.nih.gov/pubmed/32035361
CONCLUSIONS:
The findings of the present study indicated that low-load Ecc-BFR increased muscle strength. The increases in muscle strength as a result of Ecc-BFR were not mode-specific. Thus, low-load Ecc-BFR provides a unique alternative to maintain muscle function in an untrained limb that may have application during limb immobilization and rehabilitation practices.
Really curious as to what the community thinks about this- given the option between a pulley assisted OAC and eccentric one arm chins, which would you utilise for the fastest progress and why?
Assuming that you could only pick one
TBH, I don't even know the difference between TUT and eccentric ( I thought they were both negative training). Maybe TUT encompasses a bit of all.
However, my question is whether these other types are beneficial considering they may interfere with volume which is probably the most important variable. Unless, I'm wrong and volume is not the most important.
If all are important, how should they be used?
I have the option of two training plans one with a phase eccentric, isometric and concentric on the main lifts with additional lifting, It contains a upper day and two lower days. The other programme has a four week block on general prep, strength, max strength then power and finally speed both with built in plyos. I’m a sprinter Aswell btw.
Or explosive / negative split, in simpler terms.
So what do you think of concentric/eccentric split within a week or one training session? For main compounds only at least... Examples:
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3/week 3x5 light concentric pull ups, 3x5 heavy eccentric pull ups, 3x8 rows... same for pushing
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6/week. Day one: 5-8x3 light concentric pull ups... Day two: 3-4x5-8 heavy eccentric pull ups. I've read that concentric only training isn't so taxing and can be done without problem on recovery days.
I can't find anything on google about this, or anything similar. Have you ever tried it? Got any anegdotal or research evidence of it being a good or bad idea?
To me, it sounds like a good idea because I used to train explosive pull ups at the beginning of a session, and pull ups with longer negative later on in order to achieve muscle up, but then, no sets left out any type of muscle contraction unlike my proposal.
In a thread at the 8weeksout forum (http://www.8weeksout.com/phpBB3/viewtopic.php?f=3&t=271) Joel Jameison states that "the stimulus for eccentric output is not cumulative, meaning it doesn't add up from session to session", i.e. 1 hour of cardiac ouput training (130-150bpm heartrate) is better than 2 30-minute sessions on different days.
I have a question about a similar but different scenario: in a 1+ hour CO workout, would 3 shorts bursts of intervals that spike my heartrate to ~180 for 2 minutes each every 20 minutes have a "dampening" effect on stimulating eccentric cardiac hypertrophy compared to just 1 hour of uninterrupted CO assuming the total time spent in the first scenario was increased so that the total time spent in the CO heartrate zone (130-150bpm) still added up to 1 hour?
If so, just how detrimental would it be (small or massive reduction in effectiveness of stimulating eccentric hypertrophy)?
EDIT: I just got a (very fast) reply to an email I sent to Joel Jamieson of 8weeksout.com, who told me that HR "spikes" during a cardiac output workout do not affect cardiac output adaptations. It was music to my ears as it means my cardio doesn't have to be boring.
How do I arrange eccentric, concentric and stamina workouts in my training. I am a skinny fat beginner, 17 year old and I'm trying to lose a bit of weight while gaining muscle (19% body fat). I'm quite overwhelmed by the complexity of training and don't know which style will fit me. If you are like me and found something that works for you, please share in detail.
Last week's Concept Wednesday on Exercise Intensity
This week's Concept Wednesday is on Eccentric Training.
What is Eccentric Training?
An eccentric contraction is when a muscle contracts against a resistance while lengthening; when the force the muscle is outputting is overcome by the resistance (usually gravity for us). More simply, it is the down or negative portion of an exercise.
Eccentric contractions usually occur in at least a part of most dynamic exercises to return to the start position after the concentric contraction, or to get into position to perform the concentric contraction.
Eccentric training is referring to when only the eccentric contraction is performed or when it is focussed on during an exercise.
Because you don't have to produce enough force to overcome gravity, the load you can use for eccentric training is much higher, and you can usually control something around 40% higher than during a concentric contraction.
Benefits of Eccentric Training
Eccentric training is useful tool to practice exercises that you can not normally perform, because your ability to handle the load with eccentrics is much higher.
Eccentrics is also a great tool to add volume to an exercise (still practising the same movement pattern too), and can help you overload that exercise beyond what you'd be capable with positive reps. Think of it as another way to do a drop set.
The intensity of of eccentric training is also very scalable, as the slower you do the negative, the more force your muscles are producing and the harder it is. As you fatigue during an exercise, the reps will get faster, so the intensity will automatically regulate itself.
Drawbacks of Eccentric Training
The ability to handle a greater load is one of the main benefits of negatives, but also a potential danger. Handling greater loads, even eccentrically, means placing a greater stress on the structures involved in the exercise. In particular, the ligaments and tendons need plenty of time to adapt to high stresses. Overdoing it tends to be much easier and going to failure with eccentrics tends to result in a drastic loss of control.
Though the ability to over-do it is greater, there isn't really inherently dangerous about most eccentric training, and with common sense and applying progressive overload at a rate the body can adapt to (paying particular attention to
... keep reading on reddit ➡"Has anyone had experience with a program that focussed on the eccentric (negative) portion of the lift? If so I would love to hear your results as well as splits, stes, reps, intensity, volume, et cetera.
I have done eccentrics only twice during the last off seasoon from rugby. Both were following the Triphasic Training program by Cal Dietz. The 1st time using a longer eccentric tempo (8 to 10 seconds) on the main lifts of the day doing full body workouts, and the 2nd time using the Supramax method with 110-120% 1RM via weight releasers for only one exercise per session, 1 rep, 8 to 10 seconds eccentric. (either the squat or the bench press). Cal said once the athlete gets more experience they can do eccentrics on more exercises.
Has anone only done eccentrics in a program? Has anyone done splits (chest & back day 1, Legs day 2...)? Any thoughts on the Colorado Experiment? Have you tested your concentric to eccentric strength?"
I am trying to get bigger arms and wasn't sure about what type of training should be done at what time.
Hello, first your book is really great, i have made lot of progress since i bought it. However I have a question about the eccentric training. I used to do about 65% of concentric with a tempo of 10X0 25 % of eccentric and 10% of isometric. I have made ton of progress, especially on my ring dips and on my benchpress. Your charts are very good but it seems the volum for the eccentric table is a bit low, isn't it? I have seen in previous reddit posts that you have changed the eccentric table for those who are used to this kind of training. So i would like to know, what do you recommand to do? Do I need to multiply the number of sets to increase the volume? If so, how much do i need to multiply?
Sorry for my english i know it's not very good. Regards, Chris.
