Health ,

Im just looking at DC training again .

whats your thoughts on an 8 sec negative , is the science there to prove it

Ta

GP

from what i have read a crazy long negative is mainly used at say the end of the set to totally fail on positive and the negative.....

feck knows if the science s there. i just do things and see if much happens or not

I used to do crazy HIT stuff years back and an 8 second negative sounds too much. I think you're better off doing heavy negative work on say a Smith for chest and some static holds, although at your age, I'm not certain HIT's a good idea anyway

If you want to create some serious soreness, which it NOT necessarily the sign of a productive session, then do some slow negatives (eccentrics).

I used to use 3-4s eccentrics after learning Poliquin's stuff. But I don't any more. I don't like it except for perhaps learning a new exercise or on some more risky exercises like Good Mornings.

I use, and tell my clients to use, controlled lowering. That is, you have control of the weight as it's lowered and whatever time that takes then so be it... usually <2secs (except deadlifts which can be almost dropped lol).

I suppose in an HIT prog then the low volume may allow you to use slow eccentrics but long term it'll beat you up.

simon m wrote:I used to do crazy HIT stuff years back and an 8 second negative sounds too much. I think you're better off doing heavy negative work on say a Smith for chest and some static holds, although at your age, I'm not certain HIT's a good idea anyway

Been doing that pal and just looking to shake it up a little

health4ni wrote:If you want to create some serious soreness, which it NOT necessarily the sign of a productive session, then do some slow negatives (eccentrics).

I used to use 3-4s eccentrics after learning Poliquin's stuff. But I don't any more. I don't like it except for perhaps learning a new exercise or on some more risky exercises like Good Mornings.

I use, and tell my clients to use, controlled lowering. That is, you have control of the weight as it's lowered and whatever time that takes then so be it... usually <2secs (except deadlifts which can be almost dropped lol).

I suppose in an HIT prog then the low volume may allow you to use slow eccentrics but long term it'll beat you up.

It does feel stupidly long - I also cant count to 8 and then count the reps !!
Been 2 weeks now and if nothing else its centred me back on weight rather than volume .
Squats already up ( yeah to 30kg Rab you cnunt ) as are incline flyes which are back at 40kg with a 4 sec neg .
Stretching Im not so sure Im doing right - other than chest


Any thoughts on facia stretching - worth doin

Facia stretching and FST 7 are both good for chest.

Alex and I did FST 7 with cable crossovers and it was much harder than we thought.

Are you doing dips for chest? I've started a few weeks back with these and my chest is getting much better.

For back, I think plenty of variation works best with more mderate weight to "feel" the reps.

If you make Southprot, we should be able to train with Rab which should be funny

I think compared to doing the negative same speed as the concentric, slowing it down a little does improve the response... but eight seconds I think will generate a lot of soreness for not much extra benefit.

There are some studies that demonstrate that the negative phase of a heavy lift is where around 70% of the muscle breakdown occurs, but I think we all realise that it's not simply about how much muscle you tear down... am just not convinced that more muscle breakdown equals more adaptation beyond a certain point.