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Emphasizing the Eccentric
The key is to literally focus an entire workout on the
eccentric portion of a repetition! This would also be known
as the negative aspect of the lift. The positive takes
place when you lift a weight, the negative is where you
lower it. And through studies, this has been shown to
stimulate the highest amount of growth in the target muscle
group. I would suggest taking 3-5 seconds to lower the
weight to incur a maximum amount of damage. And if you
attempt to take 10 seconds to lower the weight on a squat
you will be destroyed! Normally we just take one second to
lift a weight and one to two to lower it. In this case you
would take much longer. By emphasizing the negative you
will increase the micro tears in your muscles. This causes
a higher release of satellite cells( explained in future
articles combing soon).
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