Eccentric Training for Athletes Bodybuilders Strength Coaches: This Changes EVERYTHING


We’re doing eccentric muscle training
for [athletes] strength, size, and speed. This is a paradigm shifter -this is gonna change
everything, and we’re starting right now! I’m David Barr [CSCS, CISSN, TSACF, NSCACPT, RSCC], if you’re looking to get
bigger faster stronger, get leaner, go longer, hit that Subscribe and then the
little Bell so you don’t miss the latest tips and tricks. And for this one we were
going way back -we’re going back to a David Barr classic. This was shot nearly ten years ago, and we’re covering the basics [NOT REALLY] of eccentric training… NOT so
much the basics -we are actually covering a more advanced version of it, because
right now you’re using less than a third of your total Force Potential and I’m
going to show you why that is. Because if somebody told you yeah just train with a
third of your strength, a third of your 1RM, you’d think that they’re crazy. But
that’s exactly what we’re doing -not so much the 1RM, but we’re train with a
third of our maximal strength -even UNDER that, so if we could tap into that, you
can imagine the implications for muscle size, strength, and even contraction speed,
which will ultimately translate into athletic performance. So there’s two keys
that we need to look at in this video -I’ll show them from the old video using
an isokinetic machine -this means that the device was moving at the same speed
no matter how hard I was pushing at it. Okay this is absolutely crazy, we haven’t
experienced anything like this before because we’re typically used to pushing
against gravity right? Resisting against gravity I mean not just every rep we’ve
ever done for the most part, but every step we’ve taken in our ENTIRE LIVES,
we’re always fighting gravity -we know what it feels like. So this is going to be very
different when we start to change the types of resistance moving into isokinetic -and
this is not saying you have to move into isokinetic, this is just saying that
this is the best example, the best way to illustrate what our maximum Force
Potential is. So the first thing you want to look at, is look at the strength curve
on the bench press. Snd we’re just talking concentric right now I’m
pressing up -it’s a two-second rep so it’s pretty long -two seconds doesn’t
seem like long but it really is! And for this one,
maximum force output is going to occur about mid range right? So this means that
we have a strength curve the range of motion throughout the
random motion we exhibit different forces depending on where we are in the
rep [movement]. This is because a muscular and biomechanical factors -we don’t need to
worry about the details the point is we are not equally strong throughout the
entire range of motion. This is very very important, so look where our peak is, and
look where our base is -and look at the magnitude of that difference -it’s pretty
huge right? Now this is where we get kind of crazy -once we move into the eccentric
portion this is where things blow up! Look at the size difference between the
two reps two portions of the rep the concentric and eccentric, and keep in
mind this is a relatively SLOW eccentric so the force output is not going to be
as high as it would be otherwise, and it is following concentric reps, so there
was some fatigue going on, and this is probably like the tenth rep, so just
a lot of time under tension has already occurred -a lot of fatigue has already
occurred, so it’s not an ideal situation completely fatigue free. But it’s still
pretty awesome, it’s still very telling so you look at the size of the peak, but
you look at the start and the end and it’s identical to the concentric right?
The start in the end of the wrap these are going to be your areas of sticking
point typically one’s going to be lower than the other, maybe it’s coming off the
chest in the bench press maybe it’s lockout, it depends on the individual but
note that these are going to be your sticking points. So if you equate the
maximum amount of force that you’re putting out for the lowest portion of
the rep, so on this it’s actually the MINIMUM amount of force right, the LOWEST
part of the curve, what does that represent? And I talked about this in the
original video because this blew my mind it was one of the guys from the company who
told me this, and I was just so blown away! That lowest point is going to be
being the maximum amount of that we can train with, if we’re looking
to complete a rep, so that’s basically our 1RM. The LOWEST point on the
curve is our 1RM! How crazy is that? So you look at how much force were capable
of producing, not just on the concentric but the eccentric too -we are
missing out on huge Force Potential just in the concentric right? Now flip this over
to the eccentric look how much force we are missing out on EVERY SINGLE REP, and
we’re not even training with our 1RM right? We’re training with a
percentage of that, so we are training with a lower level then the LOWEST point
on that curve already right? Otherwise we could only do one rep and we’d be done if
we train with more than that, we won’t be able to move the bar because we’d be
stuck at our sticking point right? We’d be stapled to the bench essentially. Now
consider further that that force output is not actually the amount of a load
that we can handle right? So say it’s 200 pounds as our our lowest point on those
curves -200 pounds. what would happen if we were to throw a 200 pound load on and
start at our chest? Well we wouldn’t be able to move it right, because we’re just
equating the forces -it would be an isometric contraction. So we have to
actually exert MORE than the load in order for it to move up right? Now
conversely to get down we have to exert less than the load but the key point is
we’re not even training with the actual lowest level of force on that curve we
have to train with a lower level because that force level needs to be greater
than what’s on the bar. So again if our force output is say 200
pounds we have to train with or even do a 1RM with like a 195 pounds would be maybe
the most we could do, and that’s transient right, we can’t exert that for
that long because it’s a very heavy load for us. But in order to move the 195
pounds on the bar including the bar, we have to we have to be able to exert
more than that, so that’s where that 200 pounds comes in, and we can only do it
ONCE. It’s our 1RM so if we’re training with any percent say 80% 1RM,
sounds like a lot right train with 80% of our 1RM,
what’s that load going to be 80% of 195? But our lowest point on a curve is
200, so we’re training with a much much lighter load than we are capable of
handling. And again this has implications for muscle size strength and speed, and
once we get into the eccentric component it’s exacerbated dramatically. I call it
the Bi-Directional Eccentric Paradox, or the Eccentric Paradox for short -we’ll
get into that in different videos -this is actually the basis for book number 5,
I’m just trying to figure out how to explain it to people, and I think that
this video is really going to help, this is going to be a HUGE paradigm
shift for us, I think it really will change the way we look at training. It has
implications for like it’s a strength, size, speed, and even potential to
mitigate risk of injury -I’m very precise with my wording there -you have to be I
mean just because of the litigious nature of that claim. But it’s one of
those things that it could actually change the way we look at training
forever. Because again, right now we’re stuck on gravity,
we’re stuck on sets and reps I mean it’s almost like set some reps are a foreign
language that only a few of us understand so if you have like 5×[email protected]
80% 1RM, I mean you write that out it’s a foreign language to most people,
but you know we know exactly what that means right? It’s it’s that ingrained in
us, so if we can actually start to focus more forces and the stimulus for
adaptation, what we’re actually after and again this is where the acentric comes
in this is going to be such a massive stimulus for that adaptation, whether
it’s muscle growth, strength, speed again, potential mitigation of injury
risk. Heavy heavy eccentrics is where it’s going to be, and we can’t always do it
with a gravity based load, and that’s part of the problem is we’ve been trying to
frame our eccentrics into these standard gravity based loads, and it just
hasn’t really worked out as well as we might have thought. We also do it under
fatigue conditions I mean this this could go on, we will talk about this in
different videos, but right now look at the force differences and wrap your head
around that, how much force output how much strength we’re missing out on
every single rep. So take a look at the curves remember this is isokinetic so
it’s going to be moving at the same speed, the same rate of speed no matter
how hard I push on and that’s two second concentric a two second eccentric and
the eccentric were actually we’re actually stronger when we move faster
eccentrically -it’s not something we’ve ever experienced, that is a whole other
ballgame to try to wrap our head around, this just very very complicated it’s
counterintuitive which is the biggest problem I think, because we don’t ever
experience it -if we do it’s for you know short enough time that we don’t really
recognize what’s happening, so lot to cover. That is the eccentric muscle training
for [athletes] strength size and speed. Thanks for watching, if you like this video check
out other videos in this series I’ll link to them and we’ll have this as part
of a playlist that will be liked, I think you’ll really like it, we’re going to
have a paradigm shift, so you’re on the bleeding edge of this. I know that’s
trite, I know a lot of people don’t like it, but really that’s our goal is to not
only advance the conversation but help advance the field, so that’s where we’re
going. Thanks for watching, I’m David Barr, until next time Raise The Barr

2 Replies to “Eccentric Training for Athletes Bodybuilders Strength Coaches: This Changes EVERYTHING”

  1. Awesome video David! What are some ways to maximally load eccentrics that wouldn't be a gravity base load, and how youd you achieve these in a gym setting? Thanks

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