I realise this varies from lift to lift & according to the program you`re following, but how many seconds do you usually spend on the eccentric portion of a rep?
voted 2 seconds. im gonna assume this will be the winner. personally i believe that eccentric shouldnt go beyond 4-5. 8 seconds plus?? only on a final rep of lets say a bicep curl when im trying to hold out the last one as long as i can til it inevitably crashes towards my thighs. Sage
I personally think it is about 3 seconds for me. But I just try not to go too fast, and not to slow. I have done a 4-0-4 count before and damn that will flat wear you down quick.
2 seconds biotch (8? good lord... are we talking about actually *moving* the weight here? )
This is from Lane Norton`s "Got Back" article:
"Now I'm going to talk a bit about proper repetition form. There are a couple of back exercises that people constantly do wrong, I see it in the gym everyday and I just shake my head. First off it goes without saying that all reps must be done with a full range of motion and using a slow descent during the eccentric (negative) part of the repetition. I take at least 5 seconds on every negative and up to 8 seconds. These two rules go without saying; full range of motion and a slow negative are essential to maximizing the amount of muscle fiber that you stimulate when you are working out."
well, that's good for layne I guess but I don't buy that **** at all, I've tried slow negatives and they don't do **** for my muscles. I don't know if this has to do with proportionment of fast-slow twitch fibers from individual to individual, but I can stand there all day, lift slow as hell, and not get any work done, nor feel stimulated to any significant degree... I do believe in slower negatives, and for me explosive but controlled concentrics, considering gravity etc... but 8 (anything above around 4 probably, for that matter) secs is silly and a waste of time IMO.
Around 3 seconds normally. particularly heavy weights will probably be around 2 seconds.
sometimes stretch it out to 5 - but that is when I deliberately use lighter weights and am concentrating on negatives.
Negatives are brilliant if you do them for a couple of weeks real slow - build up a lot of strength, and more importantly, control with the heavier weights.
My usual is between 3-4 seconds on any of the Big 5 (as I call them: Bench press, Squat, Deadlift, Pull-up and Bent Over row).
I do 2 seconds for the negatives. Although longer periods will give the muscle more time under tension, I haven't exactly seen the benefit of 5-8 seconds. That touches the old "super-slow" form guys did years ago, which is ok, but not for me I guess. Damn, a full 8 seconds if you look at a stopwatch is like doing a rep in slow motion.
most of the guys I've seen in the gym are at about .25
I usually go for about 2-3 except on a forced rep which I take out to ten (I only do one forced rep)
3 secs for me, and like others sometimes slower on the last rep of smaller muscles like biceps, triceps shoulders..etc
Same here , 3 secs for me on the compound exercises.
decided my first post might as well be a harmless one, I chose 3 because that was the first way I learned how. I seem to see a lot of excercise programs incorporate a 1/0/3 rep scheme. works for me, but I ussualy switch it up every 4 to 6 weeks.
i cant imagine doin 8 secs....i'm like another post when i do really slo i dont feel like i'm really accomplishing anything! like most others here i dont respond well to super slo...and for me thats really boring.
8 seconds is way too long for me, i guess ide take up bull riding if i wanted a rep to last 8 seconds.
IMO 3-4 is sufficient, allmost too long for some movements.
I think some are taking for granted how long 8 seconds really is....
Unless you doing strickly negitive sets,(which are great to do once a month) its an eternity.
I do 6 seconds, or at least between 4 and 6...training DC method currently with explosive concentric, slow eccentric and rest-paused. Its all about TUT, but if your doing multiple sets and exercises, your going to overtrain very easily. Also, once you adjust the weight for the first two weeks or so, the 6 second controlled negative gives massive stimulus yet with an explosive concentric your still strength building.
varies between 2-3 but more often than not, its 2 secs.
I respond very well to german volume training, or atleast some variation of it that I have come up with on my own. Usually tends to be a 4-5 second eccentric and 3 seconds on the way back up.
This isn't too productive if strength is your main goal though.
...but of course it depends on the exercice.
For bench, when I go heavy I still keep a negative of at least 2 seconds, I feel that there is just too much risk of injury if I use a weight heavy enough that I have to do a 1-second (or less) negative - and of course bounce hundreds of pounds on my ribcage...
OTOH Squats and deads for me are done with fast negative of about 1 to 1.5 seconds, back movements slow negs more than 3 secs, often 5... etc.
bench for example: ~4 seconds down, 2 seconds pause on chest (not resting it on my chest, holding it), then explode up as fast as possible.