Study: Eccentric exercises can build muscle in as little as 9 seconds

BackInTheGame78

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It appears that the act of lengthening the muscle rather than shortening it(think lower portion of a bicep curl going down and overhead triceps extension) can build muscle in as little as 9 seconds a day 3 days a week.

In the study, participants gained 11.5% muscle strength, 2.5% concentric strength and 4% concentric strength.

It appears that instead of doing bicep curls the traditional way, a much better and more effective way would be to only go about 1/3 of the way up and then back down to lengthen the bicep again...

 

BackInTheGame78

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I can't read the full text of the article, but this article/study is absolute bullsh*t. So is their sample pool of 26 people, half in the control group.

Look at the variance ranges in the results...

In the 2 days per week group:
no significant changes were noted.

In the 3 days per week group:
2.5% stronger Concentric, plus or minus 10.4%
3.9% stronger Eccentric, plus or minus 4.9%

In the 5 days per week group:
12.8% stronger Concentric, plus or minus 9.6%
12.2% stronger Eccentric, plus or minus 7.8%

Yes, the eccentric portion of your reps is more effective at building muscle than the concentric. That's why you see bodybuilders explode up and control the negative (eccentric). This has been known for some time. At least since Darden's days, which are 50 years past.


^MT = Muscle Thickness.
So this method does not work for size.

Moral of the story:
1) Don't trust individual studies for anything related to hypertrophy, unless it has a HUGE sample pool or is conducted by Brad Schoenfeld.
2) Slow down your negative/eccentric/muscle-lengthening portion of your rep. You can count to 2-3 seconds if you insist, but as long as it's controlled and intentionally slowed a bit - you're doing it right.

Read below for more nuanced information:
https://www.t-nation.com/?s=accentuated+eccentrics

Specifically here:
https://www.t-nation.com/training/accentuated-eccentric-training/
Haha, I guess that shows me I need to never trust articles from Yahoo...

However I have seen multiple studies that have shown doing bicep curls in the lower third of the rep only are more effective than doing full curls, so for some exercises eccentric only seems to be better than the full rep
 

CAPSLOCK BANDIT

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I discovered this on my own with leg press, I could load up 400 and do 50 reps, but if I simply did body weight squats but never came fully back up, just kind of bounce up and down my legs would be dead after 30 reps of time under tension, my legs are especially resilient to work out strain it's ridiculous, I could be in the gym all day doing reps so time under tension has been a really great substitute.
 
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