Concentric vs eccentric training. Which is best for muscle hypertrophy?
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- Опубликовано: 21 янв 2020
- JC Santana, author of JC’s Total Body Transformation, discusses whether concentric or eccentric training is best for muscle hypertrophy.
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This should have a million views...I am a trainer and health coach here in nyc and Your amazing wisdom and uncommon common sense is refreshing and inspiring! I teach a primarily Concentric based sometimes ONLY style of training getting great results no damage no injuries! Great video have a wonderful 2020!
Chris Rocco nyc
Thank you so much for this feedback!
Well you were wrong about 2020 being great😩
But great video anyways😊
Sensible advice. 🦾 Thanks for the upload.
Well that intro didn't age well
Lol
God Bless you and thank you for explaining
This is great information. It's worth a note that one of the greatest powerlifting trainers of all time, Louie Simmons, used to say that he discourages eccentric loading as part of his famous "method" training for his athletes simply because of the recovery involved with eccentric training is very long compared to concentric. So while there's always some eccentric involved in every lift, Louie would incorporate reverse band tension and partial reps as part of the concentric loading during a workout session to reduce the amount of eccentric load. This is not the best, obviously, for hypertrophy purposes (ie bodybuilding) but great for strength training, because the recovery time is reduced and more overall workload can be introduced.
I think isometrics are great; barely do them, but will start dumbell holds. I'm thinking 2 x 20kg each side, parallel. My barbell row is 62.5kg for 3-4 reps, 3-4 sets also. I reckon I can get up to a 70kg row in 3-4 weeks if I do isometrics.
Edit: An isometric row during the concentric phase at the top of the row.
There are some machines out there -- eg. The Oxefit NP1 -- that allow you to set different weights for the concentric and eccentric phases. Would you expect us to see more hypertrophy for someone who used such a machine and loaded the eccentric higher than the concentric?
Good video but 0:09 oh boy had he known how wrong he would be 😅 #corona
I just laughed about that. Oh how we were all so hopefully
I found this video because there is a new product called Ancore Pro. It’s marketed as a super small footprint cable machine alternative. I can certainly see benefits of athleticism for athletes, but I wondered if it was a worthwhile tool for hypertrophy since it does not have an eccentric portion
X-Force Swedish equipment is brutal.
40% extra load on eccentrics.
One 30 minutes whole-body workout will keep you sore, and out of the gym, for at least 5 days.
Cheat curls bro - cheat curls. Build your stability - get a whole CnS workout - get the sweat going... and focus on eccentric for the isolated muscle. But yeah - hard to do on all exercises. But there are machines also that you can do an eccentric leg curl - and control the concentric with your arm. Eccentric is so awesome - not just for hypertrophy - but also for sport - rehabilitation. Almost all injuries happen in eccentric phase in high speed sport. Also no small deal to also have exercisses that elongate muscle... eccentrics elongate muscle as good or better than stretching. Also there is studies that an eccentric program followed by plyometric phase does improve jump height....
So yeah - eccentrics for example nordics is in all fifa11+ programs now - and normal protocol for injury prevention.
Eccentrics are pretty amazing... and when used correctly... they not only improve performance - but also improve injury prevention. I prefer eccentrics and more easily done on open chain though, and also isolating weight where possible.. for example single leg squats - up with two legs.
Sponsored by eccentrics 😉
Sled training changes things a bit. Mostly only doing concentric exercises
Came here because i was wondering if just doing concentric movements was enough to build strength and size. Mainly due to a friend of mine thinking of getting a really expensive gimmick device for working out. its a device with 2 pulley system that he steps on or mounts on a wall or a under a leg of a purpose built bench. says it uses magnets to create resistance when the cable is being pulled out. Specs says 300lb max but didn't test it since we aren't that strong. but it looks like it only during concentric movements. when going back down, there is little to no resistance.
I'm thinking about buying the exact thing you're talking about. How are you liking it so far?
Eccentrics are still king - wouldn’t get a concentric only machine.
@@robertcamaj4477 probably a flywheel type machine. Idk tho
What everyone is doing, what is the most common or what is the easiest to do is irrelevant in regards to the effectiveness of it.
This intro didn’t age well
This video didn't age well :)