Friday, 8 February 2008

The Power Of The Eccentric Motion

In this article I will be talking to you about a simple tip that was used years ago for explosive muscle growth, but for some reason it's not used as much these days and it should be!

This popular weight training technique was used by muscle building enthusiasts long before you where lifting and even walking for that matter. For it not to be used as much now is a real downer and people are missing out on the results it can bring them. So, follow me and read on below to start seeing more in your muscle building efforts.

In weight training, in order for the muscle to grow and develop, there needs to be a high tension and stimulus placed on the muscles (well durrr!). When the muscles are overloaded with more tension than they were put through the last time round the musculatory system requires your muscles to undergo hypotrophy, or increase in mass. Therefore, resulting in an increase in both muscle size and strength.

The larger the force of tension put on your muscles, the larger more they muscle tissue is stimulated. So in order for your muscles to get the best possible chance of growth, you need to implement a good stimulating technique into your weight training program.

Now, that’s enough of me babbling on, I guess you wanna here this old super powerful technique this whole article is about.

Well....Have you ever heard of the negative lift? Or eccentric contraction training? It's a weight training technique that places a huge demand on the muscle, even more so than just lifting a conventional weight. This increased amount of stress on the muscle is what is responsible for delivering increased results in muscle growth.

An eccentric contraction or negative contraction is the lowering position of a lift. When you lift a weight, the strain on the muscle is less than that of when you lower the weight. The increased tension on the muscle when lowering is because the muscle fibres are lengthened and the strain on each individual muscle fibre is increased. Thus, resulting in an increase in muscle growth potential.

Another example of this is included in a bench press. When you lift the bar up to the point of full extension, and then you begin to lower it again, trying not to let it come down too fast and smack you in the throat, this is what is known as an eccentric contraction. The longer you take to lower the bar the more muscle fibres are stimulated, and the chance of muscle growth are increased.

Check out this example of the negative lift. In this case the guy is doing chin ups on the rack:

Negative Lift Example

The human muscles are a wonderful thing, they can lift up to 40% more weight during the negative motion (or eccentric contraction) than they can do during the positive muscle contraction. The positive contraction of the lift is when there is a shortening of the muscle fibres. In other words, the concentric contraction (which is the positive contraction) is when you undergo lifts such as curling, pressing, or pulling down resistance.

That 40% of extra weight which can be lifted on a negative contraction increases your weight training intensity, and places a higher stimuli on the muscles. Therefore, resulting in optimum tension and stimulus for maximum muscle growth and development.

Please be advised that the negative weight training technique is proven to increase muscle fibre damage, and in turn intensify muscle soreness. This extra muscle trauma is the result of higher intense and more targeted muscle training. Along with this increase of intensity comes shorter training times and increased speed of the muscle growth process.

Building the muscle you want is easier than you thought, as long as you utilize the negative repetition. Introduce it to your weight training program now so you can increase the speed of which you build muscle mass.

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Monday, 28 January 2008

Choosing the Best Weight Training Program

A great weight training program can be found in every gym, in every classified list and almost, on every street corner. Weight training programs are becoming more prevalent as people become more aware of how to improve their health. There are specific traits you should look for in a personal trainer that will ensure better results for you.

Schools and agencies certify many a weight training program. Some of these programs and trainers receive their certification through correspondence while others have over 500 hours of hands on training with a supervisor. The International Health, Raquet and Sportsclub Association (IHRSA) recommends that all certification programs become accredited by outside agencies. Although this accreditation process doesn’t ensure a high quality personal trainer it does help to weed out the poor certification programs.

Ask your trainer what kind of continuing education they receive each year. A weight training program that doesn’t continue to grow and teach can’t give you the best training for your money. Also ask about the program and trainers’ experience and for references. Trainers who have years of experience and programs with a whole load of reputation are more likely to have happy clients that can give you the assurance you need to place your health in their hands.

A highly recommended muscle building and weight gain program would be Sean Nalewanyj's The Truth About Building Muscle Pdf.

Personal trainers in a weight training program should also have a certification in CPR in case of an emergency. They should be able to handle a situation until the paramedics are able to arrive.
Don’t discount the personality factor. If you can’t get along with the program then you won’t get the best results. The program should also be able to give you a ‘test drive’. Ask for one or two sessions without a contract to determine if you like the program’s style, personality and feel comfortable with their knowledge base.

When a bodybuilding coach first takes on a new client they should do a physical assessment to determine the clients physical abilities and knowledge of the particular area in which they are going to be trained. The assessment should also include information about the clients’ diet as the weight training program will be giving advice in that area as well.

From the assessment the trainer should develop a weight training program specifically for the individual client, set goals with the client and track the clients progress over time. Tracking progress will help the trainer to make the necessary changes in the program to assist the client achieve their goals.

A great weight training program can move your exercise program forward more quickly than going it alone. However, a poor weight training program can actually set you back and increase your chances of injury.

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