Eccentric Training for Strength Gains

In my classes I explain lengthy about the different applications and benefits of eccentric training and this research done in professional powerlifters shows that the concept applies even to experienced subjects.

The lifters did a bench press program for 4 weeks consisting of 7 sets of 1 rep where the concentric load was 90% of the 1RM, and the eccentric load ranged from 105% to 125% of the 1RM with the use of eccentric hooks.

At the end of the 4 weeks, the powerlifters increased their 1RM by 7% and the peak power by 37%.

This shows that eccentric accentuated lifting is a strategy that can be applied when increases in strength and/or power are needed.

Link:

https://journals.lww.com/nsca-jscr/Fulltext/2021/06000/Effects_of_Augmented_Eccentric_Load_Bench_Press.5.aspx/?cid=eTOC%20Issues.2021-nsca-jscr-00124278-202106000-00000&rid=V_0000000027757148&TargetID=&EjpToken=MOQVYEW3xSb95PdSNiI0iMUkMroOiUCfW5wtnoh_wawVL40o3vgey2FAeGjNVDNzSiCyxKUmmw&mkt_tok=NjgxLUZIRS00MjkAAAF9TtNoJpC-RaG0NX14pbWqKhUyAgezrPr1tck4d5xPpkjZD1tRSSEVdB_oT2JVH4q1IUjbiWu1e1n00H6hKUWRJltI-Sf49eDKaPWJSbxIiGWZEkB89g

Reference:

J Strength Cond Res. 2021 Jun 1;35(6):1512-1519. doi: 10.1519/JSC.0000000000004030.