hi,
for chest i’m doing barbell flat bench press, 4/5 reps with a slow eccentrics (about6/8 sec),failure,10’rest ,enother rep then I add 20/30% more weight and do just 3/4 eccentrics (10/11 sec each).
session is very intense and I feel my chest sore (no doms) days later,4-6 days of rest and weights are still increasing each session but being drug free I have to wait at least two months to see if this routine works…
so, I wonder if I can cut off concentrics and - after a good warm-up- just train with heavy eccentrics?
Eccentric-accentuated bench presses are good for building good pecs, but make sure you’re not creating too many microtraumas. If you want you could start out a mesocycle in witch you do eccentric-accentuated stuff on bench presses and after that you could concentratee on concentric-accentuated training with 95-100% of your 1RM in a new mesocycle.
If you decide to take my advice make sure that you include a microcycle between those two in witch you use a deloading tehnique on everything.
that’s good. of course there are many variables that you can play with, just do yourself a favor and perform proper warm-up (or at least some activation sets) and make sure that you caloric intake is high so that you gain not lose.
Now I wanted to increase my pundages on the baisic lifts and I faound that a 6 sets, ramping up the weight (thats ramping not pyramiding, and also the last set is just an activation set) works very well. The trick here is to mentain proper form (you know: back arched, shoulder-blades lulled in, elbows in and feet underneath you etc.). This is concentric-accentuated type of training. Also a good idea on every pressing movement is to rotate your elbows during the lift so that you end at the top with elbous rotated out and at the begining, rotated in. (That’s a new one from the training lab.)
What type of isolation work are you doing? Maybe you get some soreness from them too.
P.S.: Always remember that you don’t have to train to failiure, not even with max pundages and not even with high volume; you just need to TRAIN SMART!
[quote]Gaby 2700 wrote:
that’s good. of course there are many variables that you can play with, just do yourself a favor and perform proper warm-up (or at least some activation sets) and make sure that you caloric intake is high so that you gain not lose.
***no problem on this, my warm-ups are very close to ramping (I think), starts with less than 50% of my 1rm x 10, then in next wu sets I progressivly use an higher % with few reps (about 3 until 70% of RM) then 1 reps per set until my last set, then starts training.
is it correct?
about calories well, no problem AT ALL to eat LOL
Now I wanted to increase my pundages on the baisic lifts and I faound that a 6 sets, ramping up the weight (thats ramping not pyramiding, and also the last set is just an activation set) works very well. The trick here is to mentain proper form (you know: back arched, shoulder-blades lulled in, elbows in and feet underneath you etc.). This is concentric-accentuated type of training. Also a good idea on every pressing movement is to rotate your elbows during the lift so that you end at the top with elbous rotated out and at the begining, rotated in. (That’s a new one from the training lab.)
****sounds interesting!
What type of isolation work are you doing? Maybe you get some soreness from them too.
****well,how can I say? no isolation work at all for many years…time ago I used for months preexhaust routines (f.e.= cables flies plus inclined press for chest) with almost 0 hypertrophic results, I found that just compound movements give more blood to muscle so I cut off all isolations, in last two years only iso work I do is db lateral flies for delts (3 stripping sets) after db miltary press…
P.S.: Always remember that you don’t have to train to failiure, not even with max pundages and not even with high volume; you just need to TRAIN SMART![/quote]
++my ears are very well open but how can I growth if I don’t force microtrauma(s)to muscle?
if I stop the set before failure have I caused microtrauma (hypertrophy)???
You can grow if you stimulate growth. That can be achived by increasing the mechanical load (mechanical load is the weight used, volume used and frequency used on an exercise). You can also stimulate the CNS or even stimulate performenc of the muscle.
Microtraumas are a side-effect of training NOT a goal of training. You should concentrate on activating muscle fibers rather than destroying them.
I’m not saying that they are bad. I’m just saying that sometimes are needed, sometimes are not (depending on the your goal) and sometimes they can lead to overtraining.
Remember that the more microtraumas the more calories are needed (so that you have the calorie intake to allow regeneration and to continue working on the rest of the body).
Also the mesocycles could provide some info, so please tell me at the end o the 2 mesocycle witch tipe of training did you had the best results or the best time with.
thanx, I keep you informed, today last eccentric accentuated session (trained with satisfaction,1 rep more with same weight of last session), feel with sore pecs,i’m start to think that heavy eccentrics work but are very demanding, 6 days of rest and two deloaded sessions, then will go heavy concentrics on the bench (spotter ready, my homemade bench gets safe-bars but i don’t feel confident to go heavy without a spotter), finger crossed!
I just hope you have some great gains with it! Keep up the good work and update me after the 1st session of concentric-accentuated training.(You could also use these methods on other bodyparts too and I find a spotter good when you think you may need a littel help - even if you can do it without him - remember that saying that its easier to prevent than it is to regret.)
Also I forgot to mention that you can use more volume with the concentric stuff because it won’t affect your recovery that much and also you shouldn’t go to failiure with it.
Keep your motivation high and don’t deistract yourself from the actual workouts.
I hope my advices were usefull to you.
[quote]buzza wrote:
hi,
for chest i’m doing barbell flat bench press, 4/5 reps with a slow eccentrics (about6/8 sec),failure,10’rest ,enother rep then I add 20/30% more weight and do just 3/4 eccentrics (10/11 sec each).
session is very intense and I feel my chest sore (no doms) days later,4-6 days of rest and weights are still increasing each session but being drug free I have to wait at least two months to see if this routine works…
so, I wonder if I can cut off concentrics and - after a good warm-up- just train with heavy eccentrics?
there is someone who trains like this?
thank you
Mike [/quote]
If you’re getting stronger and seeing regular progress than why do you feel you have to wait two months to decide if it’s working or not. It clearly is working.
well, I used to play american football so off-season we did a lot of strenght&pliometric work that made me stronger and faster but not very bigger, tul was too short,eccentric phase too fast.
yes, this made me a better athelete but now I’m retired and i just wanna bulk up.
with eccentric accentuaded sessions i’m trying to add size but as I don’t take drugs-steroids-juices this process needs time and just the meter (inches) will say to me if I become bigger.
I’m no more interested to make my bench or squat bigger, so strenght increases from eccentric works could be a signal but the meter gets the final word.
PS: I suspect that multijoint excercise, 3/4 reps with 80-90% of my 1rm plus a very slow eccentric plus intensity tecnique are working as my shirts get tighter but wanna wait enother 4/6 trainings before tape me up
Heavy eccentrics are good, but make sure that you have a deloading microcicle after a heavy eccentric mesocycle. This way you end up stronger not weaker and you don’t allow the body to adapt to the method.
well, no problem AT ALL to eat LOL