Eccentric  Training “Negatives”
   Most lifters don’t think  about the actual names of the techniques they are performing, they just
 want  get in pump some weights feel good and get out.   We tend to use simple terms like push, pull,
 curl etc.  Well the types of lifts we perform do have  names.  For instance, when performing a
 bench press the initial press from the chest is a concentric movement.  Concentric muscle action
 occurs when  the muscle contracts or shortens.  Isometric muscle action is when a muscle is activated
 and develops force, but no movement  at the joint occurs, such as when doing a wall sit.  You are
 generating force, although there is  no joint movement.  Eccentricmuscle action (negatives) occurs
 when  the muscle lengthens in a controlled manner. Muscles can only shorten or  lengthen in a
 controlled manner. Very simply, gravity is trying to pull the  weight back to where it started and
 the muscles must lengthen so the weight  does not fall abruptly which can potentially injure you.                                                                                                             
   Looking  at these we typically do a lot of concentric types of lifts in the gym, which  definitely
 have its place and work, but what if we were to add more eccentric  movements in.  Would this double
 the work  load?  Create a more efficient  workout?  Negatives can used in many ways  during a workout.
 For example, you are performing  a standing barbell curl and typically you curl the bar up as high
 as you can  then drop it on your thighs, so what if instead of dropping it fast you try and  hold the
 bar for 5 full seconds.  If you  have tried this before you know it hurts and burns, so why don’t we
 do more  like this instead of just throwing the weight around so fast.  Simple answer is EGO.  I
 think too many lifters like to get the most  weight on and try to do as many as they can dropping
 it loud and proud, instead  of lightening the weight and controlling for the entire movement.  
 Also, to do true negatives you need a spotter  to lift the weight off of you.  For  example performing
 a bench press you can get excellent gains by having a  spotter lift a weight over your normal weight
 off the rack, then resisting it  down to your chest for as long as you can.   The idea is to trick
 your muscle memory into believing it’s doing more  weight than eventually you can perform the same
 weight in a concentric  movement, but this can be dangerous and you do need a spotter.  
   
 Examples:
 Barbell Curls- perform 10 normal reps with a medium  weight.  On the last rep hold the barbell
                as it is descending for at least five seconds.   If this is too easy then try to 
                this on all ten reps, the pump is  amazing.  
 Bench Press- with a spotter, use over 100% of you normal one rep max.  Have the spotter lift the
              bar off the rack keeping his hands on it the whole time.  Try and resist the weight
              for as long as you  can and do as many as you can or the spotter can lift for you.
   
 Leg Extensions-perform the concentric movement up, then  count to 10 seconds while the weight
 			     is slowly dropping.
              …For more information and tips, check my  website, www.chadamartin.com.