[Supertraining] Re: Negative Only - Eccentric Training

Quinn,

As you noted, dips and pulls are excellent exercises for perform eccentric actions.

For the lower body belt squats are one of the best method.

Weight Releasers http://www.flexcart.com/members/elitefts/default.asp?SearchPhrase=weight+releasers&m=SR
are an excellent tool for perfomring eccentrics for squats, bench press, good mornings, etc.

The Weight Releaser can be loaded with additional weight.� They can be set to fall off at a certain height.�
As an example, the bar can be loaded to 100 lbs in the bench press. An additional 100 lbs can placed on the
Weight Release.

The Weight Releaser can be adjusted so that when the bar hits your chest, the Weight Releasers fall off. Thus, you lower 200 lbs and push 100 lbs back up.

Power racks can be used for eccentrics.� You place the pins to stop you at let's say parallell in the squat.�
Then lower the weight to the pin.

You stated, "Your one rep max in an exercise may be the weight you chose for Negative training only."
Herein lies one of the problems.� The majority of lifters/athetes�start out using the 100% of concentric max load.

As I previously posted, it is much better to start out with sub max eccentric loads, 80% or less of 1RM conentric
max, and work you way up.� By doing so, one will experience minor DOMS.

The DOMS experience from Negatively only training does NOT need to be truely experienced.

What will be more apperciated by all lifters/athletes is mild DOMS.

Even concentric contractions can bring on DOMS if excessive loads are performed with new exercises.� And that
is usually what occurs with lifter/athlete who�don't know what htey are doing with�eccentirc exercises.� A lifter/athlete is performing a new movement with an excessive load.�

You make a great point regarding controling the weight.� I echo that with other lfiters when employing eccentrics.
"Either you control the weight or it will control you."�

Also, there are different types of eccentrics.�There is�low velocity eccentric such as lowering the bar slowly
in the bench press.� And there�is high velocity ballistic eccentrics such as depth landings.�

Each provides a different training effect. Both have a place in one's training.

Kenny Croxdale
Orange, CA

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