Hello coach Thibaudeau
For the exercise that start with eccentric portion of the move, what is highest load at what 10 sec eccentric can be done and after that just one concentric rep? 10 sec eccentric
1 concentric max at what load. 10/0/X/0 I read one article where stays that you can do 5 sec eccentric at 85% and one rep after.
There is no accurate number because people vary WIDELY in their eccentric to concentric ratio.
I use a lot of eccentric-focus in the training of athletes (either using supramax loads with weight releaser or superslow eccentrics). For example, the “extremes” that I worked with were…
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One lifter (powerlifter) was 40% stronger on eccentric than concentric (e.g. able to do a 360kg controlled eccentric squat with a 260kg 1RM) (that was a female lifter BTW)
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One lifter (Crossfit athlete) was, at the most, 5% stronger on the eccentric than concentric (he could lower a 230kg squat under control with a 220kg 1RM squat).
So, obviously, both lifters would be able to use a vastly different % of their 1RM for a 5 seconds eccentric followed by a normal concentric rep.
The powerlifter was probably able to use 97.5% of his 1RM for a 5010 max single while the Crossfit athlete might drop to 80-85%.
There are also some freak cases; for example, I trained an IFBB pro bodybuilder who HAD to ALWAYS do his first rep on bench with a 5 sec eccentric otherwise he couldn’t get in the groove and was not able to lift heavy. He had a 1RM bench of 200kg with a 5-6 seconds eccentric, BUT if he lowered the bar faster, he was actually weaker!
I also trained a sprinter who HAD to use a super strong rebound in the bottom of a squat to be able to squat heavy. He was actually VERY strong eccentrically (140% of concentric) BUT if he used a slow eccentric before his concentric during a heavy lift he just could not lift heavy, despite being very strong eccentrically.
I find that the most common eccentric/concentric strength ratio between eccentric = 110 to 120% of concentric.
In those people, I would say that a 5010 tempo 1RM would be around 85-90% of their normal speed 1RM and a 10-0-10 1RM would be around 70-75%.
But you really cannot use these figures because it just varies too much. And anyway, I VERY rarely program using percentages.
Percentages have just too many issues with them.
Maximum strength potential varies way too much from day to day… or even throughout the day, depending on factors just as: fatigue, sleep, proximity to a meal, time after your last meal, neural activation state (for example, old Russian literature found that strength capacity is at it’s highest 3 and 11 hours after waking up and has low periods during the day), mood, etc.).
So, for example, one day (or at a specific time during the day 5 reps at 85% of you ma on squats might be the right load, sometimes that 85% will feel like 90% because of fatigue or other factors and 5 reps becomes too much, and other times that 85% might actually be a “real” 80% and now be too easy.
in the 3-8 reps range, 1 rep is typically equal to 3%. So if you are 6% weaker at one time or one day (which OFTEN happens) that 85% will feel like 91% and that 85% o which you should do 5 reps with, you’ll only be able to get 3.
Very exhaustive answer, about Poliquin cluster 5/0/X/0 can be incorporated for hypertrophy purposes, 3x5, load 5 rm, 15 sec, 3-5 min.
What do you use more 5 or 10 seconds eccentric and which one do you see as more beneficial with load concideration?
I wrote several articles on clusters. I don’t really use the Poliquin cluster anymore, I find 15-20 sec to be too short with most people. I prefer the Miller extensive cluster which is similar but with 30-40 sec between reps.
Yes, it can be used for hypertrophy. But only in advanced individuals.
I pretty much never use 10 seconds. It’s typically 5 or 6 at the most.
BTW, I have the feeling that you are the same person that I banned under a new forum name (same way to write and you registered a few hours ago). I might be wrong, but the moment I have the feeling that you ARE someone who used to post on another name I will stop answering you and ban you.
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