[Supertraining] Re: Negative Only - Eccentric Training

Interesting bit of research from the NSCA.

Do Forced Repsititions Enhance Strength Development with Resistance
Training?

A common resistance training practice is to perform additional forced
repetitions after reaching the point of repetition failure in order
to increase set volume. Some research has suggested that this
practice improves strength gains; however, the magnitude and efficacy
of this method is still unknown and was investigated in this study.

The participants involved in this study were 12 basketball and 10
volleyball players. The athletes trained 3 sessions per week for 6
weeks with a designated bench press protocol. There were 3 protocols,
each designed to elicit a different number of forced repetitions per
training session: 4 x 6, 8 x 3, or 12 x 3 (sets x repetitions). The 4
x 6 and 12 x 3 groups performed more forced repetitions per session
than the 8 x 3 groups; however, the 12 x 3 groups performed 40%
greater work and had 30% more concentric contraction time. The
subjects were tested before and after the trial protocols on 3 and 6
repetition maximum bench press and 40-kg Smith Machine bench press
throw for power.

The subjects all improved 3 and 6 RM and bench press throw power and
mean power, with no significant differences in strength or power
gains between groups. In conclusion, performing neither additional
volume nor additional forced repetitions after repetition failure
improved the magnitude of strength gains.

Drinkwater, E. J., Lawton, T. W., McKenna, M. J., Lindsell, R. P.,
Hunt, P. H., and Pyne, D. B. (2007). Increased number of forced
repetitions does not enhance strength development with resistance
training. Journal of Strength and Conditioning Research, 21(3):841–
847.

Tom Rankin
MT View, CA
USA

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