slow eccentric deadlift reddit

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If you’ve mastered keeping a consistent bar bath and touchpoint, then you’re ready to start increasing the eccentric tempo for greater strength gains. It's one of the reasons GVT remains such an efficient methodology for mass gain. Eccentric is the negative part of the movement E.G. Proponents generally recommend a tempo of 5 seconds for the concentric (lifting) and 5 seconds for the eccentric (lowering) phase, but some super slow coaches even recommend taking as much as 10 seconds to complete a single phase of the movement on each rep. And they … People looking to just increase their numbers may therefore specifically train that part of the motion. I would never treat my own equipment like this. Putting it down should be both quicker and easier. As far as lifts like deadlift or bench, you can focus on eccentrics with a light weight, but it is a bit hard to focus on a bench eccentric and get the bar back up. Show Printable Version; 02-07-2018, 06:27 AM #1. Eddie Hall did that the first time he broke the record and the lift didn't count. 1 year ago. Karna2018. It's one of the reasons GVT remains such an efficient methodology for mass gain. To improve this number, you get stronger, and lighter How? Deadlift - maintaing neutral spine when lowering I struggle to maintain a nuetral spine when I lower the bar. Slow Eccentric Training is excellent for everyone. To give you an idea of what I’m talking about I added a video clip of Matt Kroc puling below. Happy with how it moved and how my knees are feeling lately. On warmup sets I always control the downward movement. (e.g Starting Strength, Stronglifts 5 x 5, GreySkull LP) The low bar squat carries over to the deadlift much better than the deadlift carries over to the squat. If you want to … – Heavy hex bar dead lifts, Do 5 sets of never more than 5 reps, every single day – but you’re dropping the weight, One day you might do 5 sets of 3 reps each, the next day you might do 5 sets of 5 reps each, This doesn’t allow the actin myosin filament to tear – that’s what happens in the negative concentric movement – this microtear, over time, is rebuilt into something bigger, When you drop the weight, you unload the muscle (you’re relaxing it) so the muscle doesn’t get larger, just stronger, We can jump higher after deadlifting (without the negative motion), So one really good exercise to improve speed is heavy deadlifts super set with plyometrics, So the more you can deadlift relative to your body mass, you’ll run faster. View Profile View Forum Posts Member Join Date Jan 2018 Posts 23. When you slow down the eccentric tempo, it gives you some cognitive resources to really think about where the bar is in space and how it’s traveling to and from your chest. Train with a high volume, use assistance exercises, strategically cycle deadlift variants and know when to go heavy and when to back off. Cookies help us deliver our Services. Darden was director of research for Nautilus for two decades and also a best-selling author. This is also part of why I love RDLs. Hypertrophy and Strength were superior in the 4 second group. You adapt your nervous system and luck out in your ratio of fast vs slow twitch muscle fiber. But generally, no, I let the bar fall to the floor in a controlled manor. Close. Lower it in a controlled way, but you don't have to do it to a slow tempo - just lower it with control at a speed that seems ok to you but don't drop it. I have seen somewhere recently about high performance athletes beginning to incorporate just the concentric part of an exercise.. deadlift for example to the top and dropping the weight.. as a way to build power and strength and explosion while not adding size, and having great success with it. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. "I'd like to definitely reinforce that learning to control he bar path smooth and slow on the eccentric is crucial to building a strong deadlift. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Moreover, they can refine good technique – the lowering phase should be initiated by a strong “sitting back” action at the hips while dragging the bar down the thighs and keeping vertical shins. The lower part of the lift puts so much strain on the lower back that a failure in form could result in a serious injury too easily for me to think that benefit outweighs the risks for a long controlled eccentric phase. If you’re new to this technique be extremely cautious at first and li… Aug 29, 2005 #4 I don't believe the dynamics change as long as you actually do a deadlift. I control the eccentric on deadlifts, and in most cases pull touch and go. This is why lowering slowly is often recommended during normal strength training, instead of lowering quickly. I've heard that said a lot. Pretty much every study I've seen involving slow eccentric provides evidence for it being better than anything else for hypertrophy. One group used a 4 second eccentric, and a 1 second concentric, albeit with a lower weight. - Duration: 14:58. bringing the bar back down to the ground, is just as important. Anyone who says you can't lower a heavy deadlift doesn't know what they're talking about. I've heard that a lot, thanks for the info, Putting the weight down is less dangerous than picking it up, You should do the eccentric on the deadlift controled ( that doesnt mean slow). Still has to be controlled. When I see guys at the gym or on you tube just dropping weights it just makes me feel they are disrespecting the weights/floor. I never thought about the eccentric part in the deadlift being important for size. We are interested in pulling hard on the bar to make it go up. If you lowered quickly after lifting, it would be far too easy. Obviously if you just let the weight drop, you're not working during the eccentric at all. It is the magic pill for strength development. Press question mark to learn the rest of the keyboard shortcuts. Awards 1. That includes the last rep - if I had to grind it for 3 … Arnold Schwarzenegger This Speech Broke The Internet AND Most Inspiring Speech- It Changed My Life. I feel like it's apodictic at this point. Control the weights on the way down and let the bar to put you in a good starting position for the next rep. Don't drop the weight from the top of your deadlift. Fix the eccentric by making the lifter go slow and the concentric will be stronger. This could also be a time when bro-lore is correct - bodybuilders routinely use slower, controlled eccentrics for greater total tension & active force production. Pretty much every study I've seen involving slow eccentric provides evidence for it being better than anything else for hypertrophy. By using our Services or clicking I agree, you agree to our use of cookies. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Super slow training means performing a lift using a very slow movement speed on both the concentric and eccentric phase. Small N's, but interesting. Anywhere in between, I see how it feels but lower the bar with some control. Last summer I lifted at an overcrowded Bally's in … Now i returned to normal training, but considering that experience and now this paper i should try this out again sometime in the future. If you focus on dropping the barbell slowly, you risk potentially injuring yourself. Keep your technique solid, … Focus on making as little noise as possible when placing the weight back gently on the floor. Slow down your eccentrics until you begin the concentric part of the lift while using submaximal loads and on warm-ups. … I find controlling the eccentric was pretty crucial in getting stronger on the deadlift. If so then you can get on just fine without ever doing a conventional deadlift in your training, RDLs with a slow eccentric are a much better choice , pair with rack deadlifts with a slow eccentric and higher TUL. Link for slow negatives/eccentrics (as part of one set) I haven’t seen such studies so far. Not only do deadlifts not work most of the muscles it claims to hit through a full range of motion, they also don’t include a good eccentric portion (the lengthening contraction, like the descent of the bar on a bench press or squat). : when you're lowering the bar during a biceps curl. In powerlifting the competitive part of the movement is the lift only, where as every other lift involves an up and down movement (with a pause). You should almost be dropping the bar and then resetting at the bottom. For placers, deadlifting isn’t just a matter of lifting the bar up, to complete a deadlift the eccentric part of the movement, i.e. lifted Well-known member. Therefore, you make more progress squatting as you'll build both lifts with some minimal pulling to keep the groove … It's possible a slower eccentric alters tension (and a slower one utilizes more active force production as opposed to a quicker one, while the opposite is true of concentrics at least initially) within a set given the aforenoted active force production + that the metabolic cost of eccentrics are lower so one could produce more total tension in one "set" before reaching "failure", if that makes sense. Think of it like this. For years now you’ve heard me tell you to control the eccentric component of the lift (but lower it quickly) and explode the concentric portion of the lift. I think the key here is to be safe, specifically with the deadlift as it is easy to injure yourself on it. There should be very little force exerted against the bar on the way down. Slow eccentrics require you work harder against what is basically a comparatively much lighter weight. There are some benefits to slow controlled eccentric movement with lighter weights but not enough for me to spend a lot of time on them. Awards 0. I usually would suggest a set regardless of time under tension only has a limited capacity for total tension and recruitment by the end of the set, but I think this can be explained. Aug 29, 2005 #5 The ecc part of … There have been a lot of studies on this previously. I actually felt it was a lot harder on my body with much stronger doms the next day and quite good strength gains. Sometimes. You don't gain general strength without gaining muscle size. Lack of Eccentric Portion. Well, the deadlift is the exact opposite. This is, unless, you are doing a controlled eccentric (like in a tempo deadlift). But under normal circumstances, it is not necessary to breathe or brace on the way down as you are guiding the bar back down to the floor, as there is no load going through your … Why? Further, the eccentric of a deadlift should be a controlled drop with the hands on the bar. Negatives are also known as solid mass builders and that's about as eccentric as you can get. Peter’s friend, Ryan Flaherty, came up with the concept of mass specific force, This is the average force your foot has when striking the ground when running, divided by your body weight, The higher the number, the faster you run, The harder you hit the ground, the higher you go, the longer you travel with each stride. When the bar passes the … Commentary 17: Riser Deadlift with Slow Eccentric with Commentary by Greg Everett - Duration: 7:52. It’s probably not the same reference but Peter Attia talked about this exactly when he was on Joe Rogans podcast . A few of his titles include High-Intensity Bodybuilding, The Body Fat Breakthrough, and Living Longer Stronger. Are they just dropping it freely or letting their muscles control the drop to some extent? but as others said, you still can't just drop the weight. Generally, time under tension hasn't been found to be an important factor. Slow eccentrics are actually a great way to rehab an injury and to improve movement patterns. Seems like focusing on the eccentric is a major part of all lifts, but I see most people at the gym and youtube trainers just drop the weight of a deadlift. Press question mark to learn the rest of the keyboard shortcuts. First, the type of eccentric phase I recommend is more of a controlled negative rather than an arduously slow one. Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis, Also, there are 2 GVT studies out that find no benefit compared to regular training. About half of the sets (you're supposed to start failing reps at around set 5) of your main exercise are done with slow eccentric to failure. Slow Eccentric Backsquat / 1 x 202kg (445lbs) / BW 69kg (152lbs) / First time over 200kg since rehabbing through some pretty rough knee tendinitis. TL,DR: Eccentrics are great for size, … People who deadlift 700+ lbs lower their deadlifts in a controlled manner, and so can everyone else. Why go fast (and heavy) when doing eccentric-only training? I generally shoot for about twice as long eccentric as concentric. Dont just drop the weights. On my max sets, or really heavy sets I tend to just drop the bar (that is let it go). Primarily aimed at non-beginners, though all are welcome. Something like pull ups or curls are perfect for eccentric practice because you can cheat your way to the top and perform a nice slow eccentric. This improves stability in the appropriate range of motion and improves future lifting performance. Agreed. Use exercises … Some time ago i caught a cold and decided to lower the load, so i did only 1 rep with maybe 2 sets, but i did very slow eccentrics(as slow as i could get them). 7:52. Catalyst Athletics 6,712 views. Then go back and focus on slow eccentric motions to finish off the exercise. Combined with some things like this study I am seeing recently I am starting to think eccentric and controlling it plays a bigger part in size gains than I realized. This is a great way to finish up a hypertrophy session. Thanks a lot, would you agree that lowering the bar is risky part of deadlifting? I feel like it's apodictic at this point. When you think about it, since you're stronger eccentrically, it would be logical to slow down a bit on the eccentric to make that part of each rep equal in difficulty to the concentric part with the same load. It's not dangerous unless you lose tightness on the way down, and if you can't maintain tightness, that's probably too much weight for a working set for you. I can maintain … Examples are lowering into the bottom of a squat (slow eccentric) or the preparation for a plyometric movement like power push-ups or squat jumps (fast eccentric). Super slow means exactly that. If you plan on doing a controlled lowering phase, then you’ll want to take a mini breath at the top, and continue to hold the air on the way down. Having said that, regardless of what most people seem to think, the bar cannot then be dropped, but needs to be lowered (partially dropped even) in a controlled fashion. For warmups you can touch and go, but other than that, do it properly. Unlike the PREP method described for squats and … About half of the sets (you're supposed to start … Very first day over two weeks ago we could barely put up 50lb dumb bells for 5 reps slow concentric on dumbbell bench press. That means the weight is 100% dead on the floor. Seems more bro lore-ish. At lighter weights I might. Just got into fitness seriously, and just started deadlifting. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Thread Tools. 4 – Mental Engagement Controlled eccentrics make you more aware of form and technique. 35. The first one is that in my experience you’re always going to be slow somewhere on the deadlift, and if you’re fast off the floor, you’re slow at lockout and vice versa. Keith5x5. New comments cannot be posted and votes cannot be cast, More posts from the AdvancedFitness community. In other words, should you only just use your muscles to bring the barbell up? noctorum Banned. The second thing is you may benefit from more of a mentality change than anything. Super Slow Eccentric. To work on your bar control, you can slow down the eccentric tempo. I don't remember if it was MMA I was reading about but I know they didn't want to gain size.. and they were able to do this by skipping the eccentric portion or the rep. Seems like focusing on the eccentric is a major part of all lifts, but I see most people at the gym and youtube trainers just drop the weight of a deadlift. The other used a heavier weight but 1 second concentrics and 1 second eccentrics. We do the same workout back to back days, with one day being slow concentric 50 reps, and then slow eccentric 25 reps with heavier weight. View Profile View Forum Posts Registered User Join Date: Mar 2014 Age: 49 Posts: 215 Rep Power: 195. For example, if you are creative enough, eccentric deficit snatch grip deadlifts are possible. So is the takeaway here slower lifting will give better hypertrophy? Yeah ! We’re talking 10-30 seconds. Check it out: A1: 2 inch deficit snatch grip deadlifts (eccentric only), 8 x 3, 8/0/X/0**, 180 seconds rest 03-14-2014, 11:38 AM #7. Here is an eccentric deadlift routine you may want to try if you have a pair of spotters and are feeling particularly daring. This topic has been hotly debated among coaches as the eccentric portion can be dangerous for those who aren’t well-versed in the deadlift, but the fact of the matter is, eccentrics build strength. Deadlift - maintaing neutral spine when lowering; Results 1 to 9 of 9 Thread: Deadlift - maintaing neutral spine when lowering. "It feels very good," says Licis. Want a big deadlift ? Additionally, the eccentric on a deadlift is also very important for building a thick back. There are two parts of this lift. lift. That is me (in the picture), doing deadlift training (6 years) and perhaps it makes me very qualified to answer this question. Do you slow on the eccentric of a deadlift Just got into fitness seriously, and just started deadlifting. By contrast, a set to failure using minimal, 0-1 second eccentrics and concentrics of any speed (as in the end the velocity will be slow anyways once force production is high) will generally produce the same amount of tension at most intensities provided RIR is equated. It's important to consider this study in context. This technique is adapted from Ellington Darden’s work. In a 2017 meta analysis by Schoenfeld et al, it was found that eccentric contractions were just as effective – and even SUPERIOR … This subreddit is a place to learn, teach, and share information on the myriad ways we all work to improve our health and fitness, and achieve our training goals. HUGE 220kg snatch deadlift with a slow eccentric from online client and u80kg strongman @marcthomas88. This is a big deal. In essence you’re simply performing a normal deadlift with a controlled eccentric phase. The only portion of the lift that really counts in competition is the concentric. Second, and perhaps most important are the loading parameters. Yeah I don't recommend anything like a 5 second count eccentric for deadlifts, but controlling the weight down is definitely important. Notice how he lowers the bar very rapidly, letting it crash to the ground, resetting before each rep. In particular with the bench and squat I've noticed. Press J to jump to the feed. Alpha Leaders Productions Recommended for you So if you are still able to make progress, don’t let it bother you too much and just keep getting stronger on the deadlift. He backed this up with a superset of glute ham raises and snatch deadlifts to knees for 4 sets of 6 reps of each. Eccentric Only Deadlift - Duration: 2:04. He talks about it for NFL 40 yard dash improvement. I'm not sure what eccentric or concentric means. The deadlift is usually described as an IMPORTANT part of the program but is usually not used as often as the squat.

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