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Eccentric training

borpillicus Posts: 454 Joined: 2003/03/13	2005/08/31, 03:37 PM I REALLY need to switch up my VERY stale routine. I have been reading up on negative sets and think this might be an interesting change of pace. Most of what I have read states doing only one set for each muscle group at a weight far greater then your one rep max. This requires a spot or spotters. My partner has given up on the gym so getting a spot can be difficult now, especially finding two of them. Is it possible to get a good eccentric workout at a lower weight so a spot isn't needed as much? If so is one set for each muscle group once a week really enough for a workout? Or would I be better off to mix it up with one semi-high weight negative set and a couple normal style sets? -------------- Lift. Eat. Rest. Gain. ~Brad~
gangstershoes Posts: 641 Joined: 2005/05/27	2005/08/31, 03:57 PM the only thing I can think of is slowing down the reps especially on the let down. good luck.
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/09/01, 11:37 AM To get the best effects of that workout, you need a spot. The idea is to go as heavy as possible with more weight than you know you can press, controlling it down. Then have a spot to explode it up so you do not have to work at all on the up movement. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/09/01, 11:52 AM I think this would be harder on the joints....and do more harm than good. But thats just me. One set of negatives ok? but 4 sets? I think thats a lil much. IMO -------------- Friends don\'t let friends squat high... People don\'t reach thier true potental, only those who seek it.
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/09/01, 12:06 PM Yeah, I am much more of a fan of blending power lifting and bb. Like for instance, go 6-8 weeks on a power routine, then lead into a more rep oriented bb routine. Or you could do a blend. ============ Quoting from bigandrew: I think this would be harder on the joints....and do more harm than good. But thats just me. One set of negatives ok? but 4 sets? I think thats a lil much. IMO ============= -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
borpillicus Posts: 454 Joined: 2003/03/13	2005/09/08, 08:09 PM I decided against negatives because I can't garuntee a spotter. So right now I am using very controlled, slow moving rep's at a lower weight for the next 3-4 weeks. Resistance is key! I haven't been sore like this in months. After that I am going to go back to an more explosive, heavy lifting routine to see if that spikes some growth. -------------- Lift. Eat. Rest. Gain. ~Brad~
mikencharleston Posts: 1,585 Joined: 2002/01/09	2005/09/09, 08:13 AM borpillicus - I was in to negatives several years ago and had more sore joints and tendons than I'd ever had before. I'm a little hard headed so it took me awhile to figure out what was cauging it. I still like doing negatives every once in awhile for arms during a shocking set and you can do that without a spot using db's. -------------- Mike in Pensacola Now.