Hi CT,
Correct me if I’m wrong, I think I’ve read somthings in the last few years about eccentric which activate mTor. I’m wondering if I can incorporate eccentric work on the original layer system ( Cluster/ HDL/ Max pump), any other layer system or strength circuit to activate mTor? Last year I’ve used weight releaser for every first rep of each HDL set for two weeks ( Bench Press) but I wasn’t confident about setting the intensity, when to use it, is performance 1 main lift/day trainning is compatible.
I’d like to have your opinion about good ways to use eccentric work (beginning, middle or end of workout, numbers of weeks). I know that eccentric work can be powerfull but also CNS drainning that’s the reason why I’m looking for advice to plan eccentric work. Thanks.
Not CT, but:
I guess you could program eccentrics after ramping and go with supramaximal weights, then maybe density work.
The density work would have to be a pretty low intensity because those eccentrics are probably go to make you hate life for awhile
For the past few weeks I’ve been starting every workout with eccentric actions. You actually do not need to go supra-maximal because you only need 60-70% of your max to activate mTor if you do the eccentric super slowly, focusing on feeling the muscle on every inch of every rep.
That having been said I also do heavier eccentric work with weight releasers too.
One technique I’ve been playing with is as follow:
Slow eccentrics 60-70% of max, lowering the weight in 6-8 seconds, lifting normally, doing 3 sets of 6-8 reps
Eccentric overload using weight releasers, using a bar weight of 70-80% and adding weight on the releasers so that the lowered weight is about 100-105% of my max lift, lowering as slowly as possible. Doing 3 sets of 1 rep
[quote]Pabro wrote:
Not CT, but:
I guess you could program eccentrics after ramping and go with supramaximal weights, then maybe density work.
The density work would have to be a pretty low intensity because those eccentrics are probably go to make you hate life for awhile[/quote]
Actually what I found to work best for hypertrophy is starting with the eccentric, then doing the high-threshold work, then the mechanical (density) or pump work
Ok thanks, I’ll put it in my tool box. How can I periodized this (ex: 3 weeks out of 4 weeks, 1 day lighter eccentric work 1 day heavier, 3 weeks on and 3 weeks off, etc.)