Eccentric Reps – Lifting Weights Backwards For Better Results?
For a nice change up that will make your muscle start to grow again, throw in a few sets of eccentric reps. Now you know what's good for you!
Eccentric reps can be a great way to increase your results or break through a troubling (is there any other kind?) plateau. You always do eccentric reps when you’re lifting, because it’s merely the lowering phase of any lift. The key is to use them to your advantage once in a while.
To effectively perform an eccentric rep, you can use one of a couple of techniques. Just lift as you always do, but for the eccentric phase of the movement, slow way down, so the eccentric phase takes 3 – 4 times longer than the concentric phase.
The second way to get some more value form the eccentric phase is to specifically set out to do eccentric reps form the get go. Thoroughly warm up, then, to use the bench press as an example, load the bar with very close to your max weight for the lift. USE A SPOTTER FOR THIS, PLEASE! Then lower the weight slowly to your chest. Have the spotter help you raise it, then fight it on the way down again. DO about 5 or 6 reps like this. You can even use more than your max, but you’d better really trust your spotter , not that you shouldn’t anyway.
Doing some eccentric reps is a great way to change up your workout and add some much needed progress to your lifts. Enjoy! If you’ve used these in the past or are now, drop me a comment and let me know how they work for you. Thanks!
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