Eccentric Training Unleashed: How to Increase Size and Strength in 3
We all want continuous gains in our bodybuilding, gains in size, muscularity and strength. But, often we hit "a
plateau," that point where our regimen is getting few, if any results.
Here are some time-proven ideas of how to get past that bump in the road and how to build muscle.
The main point is to make radical changes in our whole workout
routine. We have to change the exercises we do for each muscle group.
We have to change the weights we use. And, we have to change our whole approach to the exercises themselves.
The changes we make will "shock" our muscles into a response. New weight amounts will stress the muscles in a
different manner. Our new approach to our exercises will increase our size and strength exponentially.
Change should be a normal condition of our workout regimen.
Over a period of about three months, our muscles get conditioned to a particular weight and
exercise, so every three months we should have a plan to change our entire routine to new exercises for the same
We should also be constantly striving to increase the poundage we use on every exercise. This is not to build
our ego, it is to tear down the muscle tissue so that it rebuilds itself bigger and stronger.
A new and radical approach to our workouts will pull everything together and push us over the sticking point in muscle growth and "on the grow"
Positive and Negative Parts of an Exercise
An exercise movement is comprised of a positive move; moving the muscle to full contraction; and a negative
move; the act of returning to the starting position, or un-contracting the muscles.
Returning to the start position of any exercise without offering serious resistance to the weights
is a grievous mistake. Most intermediate bodybuilders neglect to perform the negative side of the exercise.
Even some advanced bodybuilders give it short shrift.
It is commonly known amongst the bodybuilding elite that the negative side of the exercise will produce more
size and strength than the positive side.
To obtain the most benefit from any exercise, the negative side of the movement should be performed strictly and
An eccentric approach to your workouts is to incorporate negative sets for every muscle group. Negative sets
require a workout partner who is as dedicated as you are.
A Negative Set is performed by having your workout partner give an assist with the positive side and then you
very slowly return the weight to the starting position.
Example One: For a Negative Bench-Press, use a weight beyond your highest limit, Have
your partner assist by a lift off the rack and then you slowly lower the weight to your chest, resisting the move
with all your strength.
Your partner will be spotting you and will lift the weight back to the starting position. You will then repeat
the negative side of the movement. You should attempt to perform six to eight repetitions for three sets.
Example Two: For a Negative Dumbbell Press for Deltoids - Use a pair of dumbbells over
your best weight. Clean them to your shoulders. Your partner will push up on your elbows to assist you in raising
Return to the starting position as slowly as possible. Perform six to eight reps for three sets.
Example Three: For a Negative Bicep Curl - Use a barbell or easy-curl bar with a higher weight than your normal
limit. Begin with your arms hanging down fully.
Your partner will assist you in raising the bar to full contraction of the biceps.
Return to the start position as slowly as possible. Perform six to eight reps for three sets.
All exercises may be performed in a negative fashion with the help of a partner. Try three weeks of totally
negative workouts for each body part and you are sure to get past any sticking points.
You will experience an increase in size and strength.
After three weeks, have at least one negative workout out of every three times you work a muscle group. Your
growth should continue accordingly.
Don't forget nutrition. As you know, 80% of your success in body building comes from what you eat.
If you think your diet could be better, check out Muscle Gain Truth for 12 week no-fail nutritional plan put
together by Sean Nalewanyj who went from a 125 lb self-confessed "weakling" to a 205 lb muscle building beast!