ジェマ・アトキンソンのインスタグラム(glouiseatkinson) - 1月13日 04時26分

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Think Negative, Gain Positive!... Eccentric training also commonly known as negative training is a technique used to allow yourself to go beyond the normal point of traditional failure.

There are 3 contractions to any lift.
Eccentric - lengthening contraction, the muscle elongates while under tension due to an opposing force greater than the muscle generates.

Concentric - shortening contraction, type of muscle contraction in which the muscles shortens while generating force.

Isometric - a muscle generates force without changing length.
Negative training has been around since the mid 70's and is a proven technique for generating greater muscle gains by placing more demand on the muscles, fatiguing them quicker and creating more damage. It also increases metabolic stress as a results of lactate build up, which spikes key anabolic hormones. Traditionally speaking you can actually handle an extra 20 to 50 % more weight in the eccentric part of the move over the concentric.
There a few ways you can implement it into your program, I don't like to devote whole sessions to it, especially if your looking to obtain a physique based goal.

So personally I use them in the last set of a particular exercise, performing 3-5 extra eccentric reps with a higher weight load, doing around 2-4 sets working a 5 second tempo for that phase.

Now here lies a problem... You will need a training partner to assist you for most exercises for the concentric part of the lift for this to truly be effective. When using dumbells etc you may even need 2 spotters if the weight dictates so.

So If you feel your training is stagnated, or has reached a plateau then it would be the ideal time to try some eccentric training.

@mgqcom
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