Eccentric, Concentric, 3/1/3, and all that jive

[bigsahm21]

I see in all these journals people talking about all sorts of that stuff.

What the hell is it? And as I'm training for hypertrophy is it something I should be concerned with?

 

[bigsahm21]

Oh come on I know somebody here knows what I'm talking about.

 

[P-funk]

it is tempo restrictions....

eccentric/iso/concentric/iso

they are great for working on increasing TUT during hypertrophy or even developing stronger eccentric or isometric strength. defenitly and interesting variable to play with.

 

[shiznit2169]

To elaborate further on p-funk's post, i'll provide some examples

Squat - 3/2/1/1 (3 sec ecc, 2 sec in the hole, 1 sec conc, 1 sec pause) then repeat

Bench - 5/3/1/1 (5 sec ecc, 3 sec iso, 1 sec conc, 1 sec pause)

Usually you will want to keep the concentric at 1 second. There is no point in doing slow concentrics.

 

[Witchblade]

Usually you will want to keep the concentric at 1 second. There is no point in doing slow concentrics.

I wouldn't even count the concentric. Just move the weight in a fast but controlled fashion.

 

[cider303]

I think i read somewhere that you want to make your concetric motions as fast as possible to hit fast twitch muscle fibers which have the greatest potential for hypertrophy... correct me if im wrong

i like 3/1/<1/1 on just about all my lifts

 

[bigsahm21]

So...for example 3/2/1/1

Would that be 3 seconds down, 2 seconds at the bottom, 1 second up, 1 second at the top?

And for hypertrophy, what should kinda tempo should I be doing?