According to what I’ve read here, your eccentric maximum is around 140% more than your concentric maximum. My coach made me do 160% for 3 reps in the bench press. The result is that I couldn’t control the eccentric even with full effort. The bar just falls on my chest. Has anyone tried something like this? Is there any benefit to that?
Good way to tear a pec.
[quote]undeadlift wrote:
According to what I’ve read here, your eccentric maximum is around 140% more than your concentric maximum. My coach made me do 160% for 3 reps in the bench press. The result is that I couldn’t control the eccentric even with full effort. The bar just falls on my chest. Has anyone tried something like this? Is there any benefit to that?[/quote]
Please keep in mind that heavy eccentrics should be used RARELY if not never. It can wreck your CNS in an instant…
It’s been proven that eccentric only training can give you the best strength gains in your life as far as the combined gains with concentric, eccentric, and isometric strength. HOWEVER, it only improves your concentric strength (which is more important in ALL sports) 2-3 times LESSER compared to regular training…
I can see myself using eccentric training for a 1-3 weeks shock microcycle. Nothing more…
Another thing that I don’t like about eccentrics is that they have a high rate of causing injury, and they provide way too much microtrauma…
From what I’ve gathered prescribing anything over 120% eccentrics for more than a couple of sessions.
160% seems like a pipe dream to me. For myself with a 250 lb bench that would mean lowering 400 under control- not going to happen.
Oh yeah I think I forgot to mention that we do 2 sets of 3 once every 3 months (4 days before a competition).
[quote]undeadlift wrote:
Oh yeah I think I forgot to mention that we do 2 sets of 3 once every 3 months (4 days before a competition).[/quote]
2 SETS HEAVY ECCENTRICS 4 DAYS BEFORE COMPETITION???
Are you effing kidding me?
[quote]TYPE2B wrote:
undeadlift wrote:
Oh yeah I think I forgot to mention that we do 2 sets of 3 once every 3 months (4 days before a competition).
2 SETS HEAVY ECCENTRICS 4 DAYS BEFORE COMPETITION???
Are you effing kidding me?[/quote]
Nope. That’s why I’m asking. I’m having serious doubts about it.
[quote]undeadlift wrote:
TYPE2B wrote:
undeadlift wrote:
Oh yeah I think I forgot to mention that we do 2 sets of 3 once every 3 months (4 days before a competition).
2 SETS HEAVY ECCENTRICS 4 DAYS BEFORE COMPETITION???
Are you effing kidding me?
Nope. That’s why I’m asking. I’m having serious doubts about it.[/quote]
…As pathetic as I am, I think I can actually be a better coach…
I have personally talked (A.K.A. personal messaged) an elite powerlifter named Ken Ufford, and he said that the ideal way to deload before testing your max is by taking 10 days off before lifting… And I don’t think he ever does heavy eccentrics, if he did, oh boy… Probably a decade worth of deload.
Please keep in mind that eccentrics are EXTREMELY taxing to the body and should only be used RARELY.
I see what you mean. I have a competition today, and my pecs are just starting to hurt…
Thanks for your comments guys. Luckily, I got away with 85kgs in the 67.5kg weight class, beginners and juniors division. I attempted 90kgs twice but failed. I got gold and silver, so I now have 5 medals overall.
I honestly feel that I could’ve gotten 90 if I didn’t do those negatives.
So, you had to compete with sore pecs, right? If I were you, i’d try and find a new coach, seriously! Congratulations for your results, anyway!