Eccentric Part of Lift

Bigger Stronger Leaner Powerlifting & Strength Sports
1

To maximize relative strength (gaining strength but not body weight) I suggest:

  1. Focusing only on multijoint exercises (deadlift, squats, power clean, power snatch, push press, bench press, weighted dips, weighted chins)

  2. Keeping the reps low: between 1 and 5 if you are a man and 3-7 if you are a woman.

  3. Either use heavy weights or explosive movements.

  4. Minimize the eccentric portion of each lift (in other words try to decrease the time under tension for each rep).

A good relative/limit strength block that I like is as follow:

Week 1: 3 x 5 (80-85% of max)

Week 2: 3 x 5 (80-85% of max), 3 x 4 (85-90% of max)

Week 3: 3/2/1/3/2/1 (90% / 95% / 100% / 92% / 97% / 102%)

Week 4: 3 x 3(85-90% of max)

when he says minimize the eccentric part of the lift…so it means lets say when ur benching ur supposed to go down as fast as possible and push ? and on squat go down as possible and go up? can someone explain this?

2

descend as quickly as possible and ascend as quickly as possible is what it means, thereby reducing the time under tension. Lower fast, lift fast.

3

don’t forget to concentrate on your technique while lowering. doing it too fast can get a bit out of hand…

4

When deadlifts are concerned, let go of the weight after lockout and try again. However, squats and benches are different. Lower the weight as quickly as possible BUT with control. Never let the weight go into freefall. You can’t train for strength if you’re injured.

5

The weight needs to be controlled in every portion whether its eccentric or concentric. Never lift fast if you are not in control of the barbell, dumbbell or w/e weight equipment you are using.