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The 4 Benefits of Slow Eccentric Training for Muscle Growth

by Drew Spears on February 14, 2024

What is Slow Eccentric Training?

Slow eccentric training, also known as negative training, is a technique that focuses on the lowering phase of an exercise. Instead of quickly lowering the weight, slow eccentric training emphasizes a controlled and deliberate descent. This technique has been shown to increase muscle strength, size, and overall performance.

How Does Slow Eccentric Training Work?

During the eccentric phase of an exercise, the muscle lengthens while under tension. By slowing down this phase, you increase the time under tension, which leads to greater muscle fiber recruitment and microtrauma. This, in turn, stimulates muscle growth and strength gains.

What are the Benefits of Slow Eccentric Training?

1. Increased Muscle Strength: Slow eccentric training allows you to handle heavier weights during the eccentric phase, leading to greater strength gains.

2. Muscle Hypertrophy: The increased time under tension stimulates muscle growth, resulting in larger and more defined muscles.

3. Injury Prevention: By focusing on controlled movements, slow eccentric training helps improve stability and reduces the risk of injury.

4. Enhanced Performance: The improved muscle strength and size from slow eccentric training can translate into better athletic performance.

This type of training requires enhanced focus and energy. You may be able to maximize your benefits using Dominate and Creatine Monohydrate, which detail here

Sample Upper Body Workout

Exercise 1: Slow Eccentric Push-Ups

- Start in a high plank position with your hands slightly wider than shoulder-width apart.

- Lower your body slowly, taking 3-4 seconds to reach the bottom position.

- Push back up explosively to the starting position.

- Aim for 3 sets of 8-12 reps.

Exercise 2: Slow Eccentric Dumbbell Rows

- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.

- Hinge forward at the hips, keeping your back straight and core engaged.

- Slowly lower the dumbbells towards the ground, taking 3-4 seconds to reach the bottom position.

- Squeeze your shoulder blades together and pull the dumbbells back up to the starting position.

- Aim for 3 sets of 8-12 reps.

Sample Lower Body Workout

Exercise 1: Slow Eccentric Squats

- Stand with your feet shoulder-width apart, toes slightly turned out.

- Lower your body slowly, taking 3-4 seconds to reach the bottom position.

- Drive through your heels to stand back up explosively.

- Aim for 3 sets of 8-12 reps.

Exercise 2: Slow Eccentric Romanian Deadlifts

- Hold a barbell or dumbbells in front of your thighs, with your feet hip-width apart.

- Hinge forward at the hips, keeping your back straight and core engaged.

- Slowly lower the weight towards the ground, taking 3-4 seconds to reach the bottom position.

- Squeeze your glutes and hamstrings to return to the starting position.

- Aim for 3 sets of 8-12 reps.

After you have finished your workout, be sure to mazimize your recovery with a quick and easy dose of whey protein to feed your pumped muscles.

Remember to always consult with a fitness professional before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries.

Slow eccentric training can be a valuable addition to your workout routine, helping you achieve greater strength and muscle gains. Incorporate these sample upper and lower body workouts into your training regimen and experience the benefits of this effective training technique.

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