#Eccentrics

Eccentrics exist to AID in growth, not drive it. More stability = more fibers engaging. Therefore, IF and only IF a controlled eccentric will result in a more stable system upon switching to the concentric, then they have value. If not, drop that MF weight and hit your next rep #bodybuilding #nutrition #diet #wellness #health #lifestyle #reel #powerlifting #weightloss #transformation #education #educational #exercise #workout #weightlifting #eccentrics #backday #community #vlog #chestday #chestworkout #backworkout #benchpress #gym #training #fitness #fitnessinspiration #bodybuildingmotivation #fatloss #exercise #movement

Slow vs Fast eccentrics Slow eccentrics are typically paired with submaximal loads and controlled lowering speeds. Think a 5–6 second eccentric for 3–5 reps. The goal here is longer strain duration and tolerance building in both muscle and tendon. You might also push loading slightly higher using methods like 2–1 eccentrics, where one limb handles the eccentric and two limbs handle the concentric. Since we can generally tolerate higher forces eccentrically, this lets you meaningfully load tissue without needing maximal concentric outputs. Fast eccentrics look very different. Here the defining feature isn’t tempo or load. It’s rate of loading. Reflexive drills like drop squats or split squat drops are simple examples, but the oldest and most classic case is the shock method, and plyometrics more broadly. When mass is falling and collides with the ground, force has to be braked rapidly. That sharp spike in loading creates a high eccentric demand over a very short time window. This is the type of stress seen in sprinting, jumping, and cutting. Not prolonged lowering, but rapid braking. Neither approach is better. They create different stress. They send different signals. And they serve different roles within a program. If you want the full framework for how eccentrics, isometrics, sprinting, plyometrics, and strength work all fit together inside a long-term plan, Project Speed Bundle walks through that in detail. It includes Speed Kills, my best-selling speed eBook and program, along with The Art and Science of Sport Preparation, which covers how these methods are actually sequenced and integrated. And yesterday I also released my brand-new 8-week hybrid program. This one is about training like an athlete. Building strength. Building muscle. Training power. Sprinting, jumping, and lifting. Easily one of the most fun products I’ve written. Speed matters. But how you prepare tissue to handle speed matters just as much. #plyometrics #eccentrics #speedtraining #sprinttraining #changeofdirection

Chin-Up Negatives... how much extra weight should you use? (for pull-ups, too) This is for people who can already do a few chin-ups or weighted chins. One of the best ways to build strength for doing more weight for weighted chin-ups or adding reps to your bodyweight chin-up is eccentrics. This is not simply a controlled descent where you're lowering yourself down. That's not a TRUE negative. True negatives are BRUTAL...they're a FIGHT all the way to the bottom. You need to be trying as HARD as you can with everything you've got to actually PULL yourself UP. We want the weight to be heavy enough that it immediately starts pulling you down, but not so heavy that you have no control over the descent. (side note: I prefer the bench in front of me for negatives rather than stepping off it from behind. It allows me to grab the bar to assist with the step up) Start with a weight you know is a bit over what you can do for a full rep. I can do about 110 to 120 lbs for a rep on this exercise. The first weight I tested is 135 lbs. When I determined I could easily do a hang for 5 seconds, I knew it was too light and lowered myself down. I didn't even try and do a true negative. The second weight was 180 lbs. The moment I stepped off the bench, I got a second or so of hang then the weight started pulling me down. I was able to fight this all the way down, lasting about 9-10 seconds. This felt like a good weight but I wanted to test a little bit more. The third test was 200 lbs. The moment I stepped off the bench, the weight pulled me down and I wasn't able to control the descent. So I pulled back to 180 lbs and tested again. Perfect. Personally, I like to do just single reps but you can try a set of 1-3 reps as well (if you can do more, the weight isn't heavy enough). Rest 2 min between reps, as long as you have the weight dialed in and can get a 7-10 second "fight." True negatives are tough on the nervous system and muscle fibers so do these just once a week. #madscientistofmuscle #chinups #negativechinsups #weightedchinups #eccentrics #pullups #chinupnegatives #negativetraining #getmorechinups #getmorepullups #calisthenics #bodyweight

Two ways to accentuate an eccentric.. any preferences? Why? - #training #eccentrics

💥 Strengthen & Protect Your Shoulders with DB Eccentric ER 💥 ❌ Nagging shoulder pain, instability, or weakness during lifting? It could be due to poor eccentric control of your external rotators. This movement targets the rotator cuff, improves joint stability, and supports healthy shoulder mechanics. Why Eccentric ER Matters: 🎯 Builds Rotator Cuff Control – Critical for deceleration and joint protection ⚡ Prevents Shoulder Injuries – Especially in pressing or throwing athletes 💪 Improves Strength Through Full Range – Enhances performance and mobility ✅ Sit with elbow resting on your knee, holding a light dumbbell ✅ Slowly lower the DB in external rotation, resisting gravity ✅ Use the opposite hand to reset to starting position ✅ Perform 3–4 sets of 8–10 slow reps 🔥 Pro Tip: Focus on a slow, controlled lower (3–5 seconds) to challenge your cuff and maximize results 🔥 💡 Ideal for warm-ups, rehab, or building bulletproof shoulders! ✅ Want to learn how to fix your shoulder pain for life? DM me the word “SHOULDER” and you will get a free shoulder pain fix demo! ⁉️ Join our Facebook group “NTS Shoulder Pain Relief Method” for more exclusive instructional videos on how to defeat shoulder pain! You can connect with me directly on this page, and get our FREE shoulder guide!!  ⬇️⬇️⬇️ #shoulderhealth, #rotatorcuff, #eccentrics, #shoulderrehab, #dbexercises, #mobilitytraining, #painfreemovement, #strengthandcontrol, #smarttraining, #scapulastability, #injuryprevention, #bulletproofshoulders

🔥 Why Eccentrics Matter for Tendon Healing If you’re dealing with stubborn tendon pain such as Achilles, Patellar, or Tennis Elbow, eccentric exercises might be the missing piece. When a muscle lengthens under load, it tells the tendon to adapt and build resilience. Here’s why eccentrics are a game changer 👇 ✅ Stimulate new collagen ✅ Improve tendon strength and tolerance ✅ Reduce pain over time ✅ Prepare the tendon for functional movement Tendons don’t like rest, they like the right type of load! #eccentrics #tendonpain #tendoninjury #injuryrecovery #physio

One advanced technique that’s oft-underrated is the controller eccentric rep. If we train hard enough, our muscles eventually struggle to create enough force to move the loads we are lifting…but they can still generate enough force to slow down those loads as we lower them. That’s valuable time under tension for our muscles (and can reinforce good technique too). This is a great way to help you get more from a set and spark strength gains, and there are two key ways you can use it in your training. Try these out: 1️⃣ as an INTENSIFIER of a set. Do a standard set of an exercise, and when you can no longer complete any more good form reps, have a partner help you do another few reps. Slowly lower on each of these reps. You’ll squeeze our a few more reps and expose your body to additional time under tension per set 2️⃣ as a way of EXPOSE YOURSELF TO HEAVIER WEIGHTS. Choose a weight you can’t lift, then have a partner help you lift it. Lower it slowly, gradually prepping body and mind to eventually handle those loads. After 2-4 of those negatives, reduce the weight and rep out. #fitness #ebandswole #eccentrics #training @madisonavestrengthlab

Tempo is the missing ingredient in your strength training workout. ⠀ I often see people doing reps too fast. Unless your goal is a plyometric or high velocity type exercise, you should consider slowing down a bit to get more out of each rep and set. Try mixing up your rep speeds. Go extra slow and get more time under tension during each set or get some explosive speeds going. Exercises that lend well to higher velocity are plyometric push-ups, medicine ball throws or resisted jumps. ⠀ One of the strategies we use often in our DIY workout guides and programs (link in my bio) is specific tempos in the program. Try doing your next squat or split squat and going down for 3s and then hold for 3s at the bottom before returning to the top position. ⠀ That’s going to bring your time under tension or total rep time to 6-8s instead of the speedy 2-3s reps I see many people do. You will notice a big difference!

Eccentrics for building a wider base!📈 When using eccentrics I typically make sure that the load is consistent to with the amount of time under tension. Making sure that form does not breakdown and that the tempo stays the same. Using tempo style lifts focusing on eccentrics we can increase, hypertophy, endurance, and technical efficiency. Here’s a heels elevated trap bar deadlift with low handles to bias more quads and work through a longer ROM. Try it out on your next functional hypertophy training block. 👊🏼💯 STILL TIME TO GET YOUR HANDS ON ONE OF MY PROGRAMS FOR 60% OFF!! Click Link In Bio to get started 🔥🔥 #trapbardeadlift #power #strength #eccentrics #darustrong

One of my favorite exercises for the overhead athlete… 👉 Great exercise to train deceleration & eccentrics for the posterior rotator cuff and scapular muscles… 👉 Catching a 2 Ib medicine ball from @exertools with a 3 Ib cuff weight on the wrist to add some additional weight to the arm… 👉 Pro baseball pitcher Kendall Graveman exhibiting perfect form ! 🙌 I really like this exercise a lot… 👉 Give this exercise a try – I think you’ll like it ! #baseball #shoulderrehab #pitcher #pitchershoulder #mlb #eccentrics #novacarerehabilitation #selectpt #championsportsmedicine #neseminars #performancehealth #blazepod #litecurelaser #hyperice #normatec #inreach_health #chattanoogarehab #exertools #poweredbytrazer #multiradiance #rehabilitation #ERMI #Biodexmedical #alterG #thequickboard #winbackusa #vald_performance #nterecovery #physicaltherapy #physiotherapy

#legday #eccentrics #exxentric #squat #squats #deadlifts #reversenordic

Struggling with knee pain or just want to bulletproof your knees? These are the 5 things that have helped me see a huge difference in my knee health in everyday life, running and lifting 1. Eccentrics – slowing down the lowering phase builds strength and control 2. Banded Work – activates the quads and teaches proper joint alignment 3. Isometrics – static holds reduce pain and improve tendon capacity 4. Knees Over Toes – training through full range of motion loads the quads and helps strengthens connective tissues 5. Impact - teaches your body to absorb impact and helps to protect the knees in real life movements Strong knees aren’t just about lifting heavy, they’re about moving smart. Load them, challenge them, and give them a reason to get stronger Give em a go :) #athlete #fitness #kneepainrelief #kneehealth #strongknees #runner #training #gymgirl #healthyjoint #movementismedicine #mobility #isometrics #eccentrics #terminalkneeextension #impacttraining #kneesovertoes #healthyjoints