eccentric training

carac2bis

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esta info la e piyao de un libro de thibaudeau y depues de leerla e pensao ke tal vez en algunos entrenos meter una ultima serie en la ke nos concentramos en acer excentricos no estaria mal no???

Why is eccentric training effective?
Eccentric training allows one to stimulate greater strength and size gains than pure
concentric training. Why is that? There are five major reasons why:

1. There is a greater neural adaptation to eccentric training than to concentric training
(Hortobagyi et al. 1996).

2. There is a more important force output produced during a maximal eccentric action
(greater overload) because you can use a higher external load (Colliander and Tesch
1990).

3. There is a higher level of stress per motor unit during eccentric work. Less motor units
are recruited during the eccentric portion of a movement, thus each of the recruited motor
units receives much more stimulation (Grabiner and Owings 2002; Linnamo et al. 2002).
Furthermore, since the nervous systems seems to recruit less motor units during a
maximal eccentric action, the potential for improvement could be greater than with
maximal concentric action.

4. There is some evidence that maximal eccentric actions will preferably recruit fasttwitch
muscle fibers, which are more responsive to muscle growth and strengthening
(Nardone et al. 1989, Howell et al. 1995, Hortobagyi et al. 1996). In fact, eccentric
training may stimulate an evolution towards a faster contractile profile (Martin et al.
1995).

5. Most of the micro-trauma to the muscle cells incurred during training is a result of the
eccentric action (Brown et al. 1997, Gibala et al. 2000). It has been established that this
micro-trauma acts as the signal to start the muscle adaptation process (Clarke and
Feedback, 1996).

Further benefits of eccentric training

For most of us, strength and size gains are the name of the game. However the positive
effects of negative training don’t stop there. We could also note the following “fringe”
benefits:

1. Greater cross-education (Hortobagyi and Lambert 1997). Cross-education refers to
transfer of strength gains from one limb-side to the other. In practical terms it means that
if you were to work only your right arm using eccentric actions, some of the strength
gains would transfer to the left arm. This can be very beneficial to prevent excessive
strength loss if one limb is immobilized.

2. Eccentric training is also a superior method to treat tendinosis when compared with
concentric exercise (Mafi et al. 2001). So it could be argued that this form of training is
adequate for use by injured athletes and that it is relatively safer than concentric training
even if the loads used are greater.

3. A last point of interest is that strength gains from eccentric training are maintained
longer during a period of detraining than the gains from concentric-only training
(Collinder and Tesch 1992, Housh et al. 1996), which may be very important for athletes
who cannot train as much during the season as they can in the off-season.

In layman’s terms please
The last few paragraphs were very dense in scientific information, but practically, what
does it all mean?

1. If you de-emphasize the yielding portion of your strength exercises (lowering the bar
very fast, not contracting your muscles during the eccentric portion, etc.) you might as
well not be training at all (at least if maximum strength and size are important to you). Be
careful though, it doesn’t mean that you should accentuate/emphasize the eccentric stress
in all of your exercises, just that some exercises should target a very large eccentric
overload.

2. Accentuating the eccentric stress during a session will lead to more strength gains. The
reasons are related to structural as well as neural adaptations.

3. The eccentric portion of a movement is the main stimulus for muscle growth as it is the
cause of most of the micro-trauma inflicted on the muscles, which acts as the signal to
kick the muscle building process into overdrive.

4. One more benefit that I have found from experience is that overloading the eccentric
portion of an exercise allows one to get used to holding big weights and controlling them.
This can have a very important confidence-building effect when attempting to lift
maximum weights.

Christian Thibaudeau - Theory and Application of Modern Strength and Power Methods (2004)
 
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