How to Build Muscle Effectively and Efficiently
Dr. Chris Spearman
High Performance Coach ?? Speaker | Mentor | Chief Executive Officer at Apollo? LinkedIn Accelerator
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Most of us go to the gym to build more muscle, well that is the goal of resistance training…to build muscle, not to burn fat, but that's for a different discussion.
The problem is building muscle is hard, damn hard…so what can we do to make our training more effective for building muscle?
The answer is simple…put more emphasis on the eccentric portion of each lift.
The eccentric part of a lift is the part where the muscle being worked is becoming longer; for example extending the arm during a bicep curl or lowering the bar during a bench press, in simply terms, when you are lowering the weight.
Multiple studies have proven that the eccentric portion of the lift can tolerate more load (up to 30% more!) and more reps before failure compared to the concentric portion of the lift.
It can therefore be advantageous to continue training the eccentric part of a movement after failure is reached in the concentric portion. This is called training beyond failure and simple and safe way to do this would be when using machines or dumbbells (not barbells as you don’t want to be stuck under the bar) once you have reached failure and you know you couldn’t possibly push one more rep out, you control the last eccentric portion of the lift for as long as possible slowly lowering the weight down before finishing your set.
A further benefit of eccentric training is, it uses less energy but still causes more muscle damage (and muscle soreness!) which leads to more muscle built.
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It important to never skip the eccentric phase of a lift! Control the weight, allowing for a longer time under tension and resulting in more strength and hypertrophy gains!
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Chris
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