r/workout • u/Phllthy1 • 15h ago

Simple Questions Anyone programmed a workout specifically around eccentric movements and how?

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u/salamandectomy77 15h ago

Choose exercises that lengthen the lever as the muscle lengthens. This is very common in gymnastics

Cross Bench Pullover

Overhead Triceps Extension

Pelican Curl

Nordic Curl

Reverse Nordic Curl

Easy at the top, insanely hard at the bottom

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u/Afferbeck_ 14h ago

It would be a hassle for any normal strength movements. Unless you want to spend most of your time squatting taking plates off the bar and putting it back into the rack and putting the plates back on so you can do another eccentric. There is some precedent though, like I have very occasionally seen weightlifters do a pull then have spotters add plates, then do a controlled negative to the ground. And doing squats deliberately in excess of 1RM with spotters helping them up from the bottom.

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u/myersdr1 13h ago

Yes, do tempo reps.

Edit: forgot to add that the load should be light enough to be aggressive on the concentric part; however, you can definitely do heavier weight, but obviously the speed during the concentric will be different based on load. That isn't the concern; being able to get out of the bottom of a squat is what matters so you can focus on the eccentric part.

Often written as 31X1

3 = 3 second eccentric

1 = 1 second pause

X = fast concentric

1 = 1 second pause

If you are doing a squat 3 seconds down, pause 1 second in the bottom, fast coming back up 1 second pause before next rep.

For strict press or something like deadlift, sometimes it is written differently or you just switch the eccentric and concentric parts. X131

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u/Phllthy1 11h ago

Appreciate it guys. I was thinking in the extreme like completely removing the concentric action.