slow eccentric deadlift reddit

For placers, deadlifting isn’t just a matter of lifting the bar up, to complete a deadlift the eccentric part of the movement, i.e. Keith5x5. You don't gain general strength without gaining muscle size. It is the magic pill for strength development. That means the weight is 100% dead on the floor. We are interested in pulling hard on the bar to make it go up. At lighter weights I might. – Heavy hex bar dead lifts, Do 5 sets of never more than 5 reps, every single day – but you’re dropping the weight, One day you might do 5 sets of 3 reps each, the next day you might do 5 sets of 5 reps each, This doesn’t allow the actin myosin filament to tear – that’s what happens in the negative concentric movement – this microtear, over time, is rebuilt into something bigger, When you drop the weight, you unload the muscle (you’re relaxing it) so the muscle doesn’t get larger, just stronger, We can jump higher after deadlifting (without the negative motion), So one really good exercise to improve speed is heavy deadlifts super set with plyometrics, So the more you can deadlift relative to your body mass, you’ll run faster. bringing the bar back down to the ground, is just as important. He talks about it for NFL 40 yard dash improvement. People who deadlift 700+ lbs lower their deadlifts in a controlled manner, and so can everyone else. Therefore, you make more progress squatting as you'll build both lifts with some minimal pulling to keep the groove … It's possible a slower eccentric alters tension (and a slower one utilizes more active force production as opposed to a quicker one, while the opposite is true of concentrics at least initially) within a set given the aforenoted active force production + that the metabolic cost of eccentrics are lower so one could produce more total tension in one "set" before reaching "failure", if that makes sense. People looking to just increase their numbers may therefore specifically train that part of the motion. Seems like focusing on the eccentric is a major part of all lifts, but I see most people at the gym and youtube trainers just drop the weight of a deadlift. Primarily aimed at non-beginners, though all are welcome. Hypertrophy and Strength were superior in the 4 second group. Aug 29, 2005 #5 The ecc part of … Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis, Also, there are 2 GVT studies out that find no benefit compared to regular training. If you want to … There have been a lot of studies on this previously. Just got into fitness seriously, and just started deadlifting. To give you an idea of what I’m talking about I added a video clip of Matt Kroc puling below. So if you are still able to make progress, don’t let it bother you too much and just keep getting stronger on the deadlift. New comments cannot be posted and votes cannot be cast, More posts from the AdvancedFitness community. Sometimes. 7:52. Close. Check it out: A1: 2 inch deficit snatch grip deadlifts (eccentric only), 8 x 3, 8/0/X/0**, 180 seconds rest The lower part of the lift puts so much strain on the lower back that a failure in form could result in a serious injury too easily for me to think that benefit outweighs the risks for a long controlled eccentric phase. If you focus on dropping the barbell slowly, you risk potentially injuring yourself. We do the same workout back to back days, with one day being slow concentric 50 reps, and then slow eccentric 25 reps with heavier weight. If so then you can get on just fine without ever doing a conventional deadlift in your training, RDLs with a slow eccentric are a much better choice , pair with rack deadlifts with a slow eccentric and higher TUL. Use exercises … On my max sets, or really heavy sets I tend to just drop the bar (that is let it go). Pretty much every study I've seen involving slow eccentric provides evidence for it being better than anything else for hypertrophy. Focus on making as little noise as possible when placing the weight back gently on the floor. Eccentric Only Deadlift - Duration: 2:04. Having said that, regardless of what most people seem to think, the bar cannot then be dropped, but needs to be lowered (partially dropped even) in a controlled fashion. A few of his titles include High-Intensity Bodybuilding, The Body Fat Breakthrough, and Living Longer Stronger. There should be very little force exerted against the bar on the way down. lift. Catalyst Athletics 6,712 views. TL,DR: Eccentrics are great for size, … Link for slow negatives/eccentrics (as part of one set) I haven’t seen such studies so far. I feel like it's apodictic at this point. Deadlift - maintaing neutral spine when lowering I struggle to maintain a nuetral spine when I lower the bar. I would never treat my own equipment like this. 1 year ago. The deadlift is usually described as an IMPORTANT part of the program but is usually not used as often as the squat. This is why lowering slowly is often recommended during normal strength training, instead of lowering quickly. Press J to jump to the feed. Very first day over two weeks ago we could barely put up 50lb dumb bells for 5 reps slow concentric on dumbbell bench press. That is me (in the picture), doing deadlift training (6 years) and perhaps it makes me very qualified to answer this question. That includes the last rep - if I had to grind it for 3 … You should almost be dropping the bar and then resetting at the bottom. He backed this up with a superset of glute ham raises and snatch deadlifts to knees for 4 sets of 6 reps of each. Examples are lowering into the bottom of a squat (slow eccentric) or the preparation for a plyometric movement like power push-ups or squat jumps (fast eccentric). Press question mark to learn the rest of the keyboard shortcuts. In a 2017 meta analysis by Schoenfeld et al, it was found that eccentric contractions were just as effective – and even SUPERIOR … Here is an eccentric deadlift routine you may want to try if you have a pair of spotters and are feeling particularly daring. Combined with some things like this study I am seeing recently I am starting to think eccentric and controlling it plays a bigger part in size gains than I realized. Anywhere in between, I see how it feels but lower the bar with some control. Thanks a lot, would you agree that lowering the bar is risky part of deadlifting? But under normal circumstances, it is not necessary to breathe or brace on the way down as you are guiding the bar back down to the floor, as there is no load going through your … Dont just drop the weights. For years now you’ve heard me tell you to control the eccentric component of the lift (but lower it quickly) and explode the concentric portion of the lift. Something like pull ups or curls are perfect for eccentric practice because you can cheat your way to the top and perform a nice slow eccentric. This is a great way to finish up a hypertrophy session. I've heard that said a lot. I think the key here is to be safe, specifically with the deadlift as it is easy to injure yourself on it. "I'd like to definitely reinforce that learning to control he bar path smooth and slow on the eccentric is crucial to building a strong deadlift. When you think about it, since you're stronger eccentrically, it would be logical to slow down a bit on the eccentric to make that part of each rep equal in difficulty to the concentric part with the same load. Putting it down should be both quicker and easier. Press question mark to learn the rest of the keyboard shortcuts. Yeah I don't recommend anything like a 5 second count eccentric for deadlifts, but controlling the weight down is definitely important. Awards 0. The other used a heavier weight but 1 second concentrics and 1 second eccentrics. When the bar passes the … Why? I never thought about the eccentric part in the deadlift being important for size. "It feels very good," says Licis. In powerlifting the competitive part of the movement is the lift only, where as every other lift involves an up and down movement (with a pause). Peter’s friend, Ryan Flaherty, came up with the concept of mass specific force, This is the average force your foot has when striking the ground when running, divided by your body weight, The higher the number, the faster you run, The harder you hit the ground, the higher you go, the longer you travel with each stride. View Profile View Forum Posts Registered User Join Date: Mar 2014 Age: 49 Posts: 215 Rep Power: 195. So is the takeaway here slower lifting will give better hypertrophy? Slow eccentrics are actually a great way to rehab an injury and to improve movement patterns. Additionally, the eccentric on a deadlift is also very important for building a thick back. but as others said, you still can't just drop the weight. This is, unless, you are doing a controlled eccentric (like in a tempo deadlift). About half of the sets (you're supposed to start failing reps at around set 5) of your main exercise are done with slow eccentric to failure. (e.g Starting Strength, Stronglifts 5 x 5, GreySkull LP) The low bar squat carries over to the deadlift much better than the deadlift carries over to the squat. Keep your technique solid, … It's not dangerous unless you lose tightness on the way down, and if you can't maintain tightness, that's probably too much weight for a working set for you. About half of the sets (you're supposed to start … Generally, time under tension hasn't been found to be an important factor. Why go fast (and heavy) when doing eccentric-only training? In essence you’re simply performing a normal deadlift with a controlled eccentric phase. Eddie Hall did that the first time he broke the record and the lift didn't count. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. This is a big deal. To work on your bar control, you can slow down the eccentric tempo. In particular with the bench and squat I've noticed. Further, the eccentric of a deadlift should be a controlled drop with the hands on the bar. Agreed. For warmups you can touch and go, but other than that, do it properly. This is also part of why I love RDLs. Pretty much every study I've seen involving slow eccentric provides evidence for it being better than anything else for hypertrophy. Are they just dropping it freely or letting their muscles control the drop to some extent? Seems more bro lore-ish. Notice how he lowers the bar very rapidly, letting it crash to the ground, resetting before each rep. If you plan on doing a controlled lowering phase, then you’ll want to take a mini breath at the top, and continue to hold the air on the way down. Lack of Eccentric Portion. For example, if you are creative enough, eccentric deficit snatch grip deadlifts are possible. I'm not sure what eccentric or concentric means. Anyone who says you can't lower a heavy deadlift doesn't know what they're talking about. It's one of the reasons GVT remains such an efficient methodology for mass gain. 4 – Mental Engagement Controlled eccentrics make you more aware of form and technique. I don't remember if it was MMA I was reading about but I know they didn't want to gain size.. and they were able to do this by skipping the eccentric portion or the rep. Now i returned to normal training, but considering that experience and now this paper i should try this out again sometime in the future. Eccentric is the negative part of the movement E.G. Control the weights on the way down and let the bar to put you in a good starting position for the next rep. Don't drop the weight from the top of your deadlift. I actually felt it was a lot harder on my body with much stronger doms the next day and quite good strength gains. Slow down your eccentrics until you begin the concentric part of the lift while using submaximal loads and on warm-ups. Proponents generally recommend a tempo of 5 seconds for the concentric (lifting) and 5 seconds for the eccentric (lowering) phase, but some super slow coaches even recommend taking as much as 10 seconds to complete a single phase of the movement on each rep. And they … As far as lifts like deadlift or bench, you can focus on eccentrics with a light weight, but it is a bit hard to focus on a bench eccentric and get the bar back up. But generally, no, I let the bar fall to the floor in a controlled manor. There are some benefits to slow controlled eccentric movement with lighter weights but not enough for me to spend a lot of time on them. This could also be a time when bro-lore is correct - bodybuilders routinely use slower, controlled eccentrics for greater total tension & active force production. It's important to consider this study in context. Thread Tools. By using our Services or clicking I agree, you agree to our use of cookies. Well, the deadlift is the exact opposite. If you’re new to this technique be extremely cautious at first and li… I've heard that a lot, thanks for the info, Putting the weight down is less dangerous than picking it up, You should do the eccentric on the deadlift controled ( that doesnt mean slow). When you slow down the eccentric tempo, it gives you some cognitive resources to really think about where the bar is in space and how it’s traveling to and from your chest. Darden was director of research for Nautilus for two decades and also a best-selling author. Still has to be controlled. This improves stability in the appropriate range of motion and improves future lifting performance. Show Printable Version; 02-07-2018, 06:27 AM #1. HUGE 220kg snatch deadlift with a slow eccentric from online client and u80kg strongman @marcthomas88. Think of it like this. Slow eccentrics require you work harder against what is basically a comparatively much lighter weight. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. This topic has been hotly debated among coaches as the eccentric portion can be dangerous for those who aren’t well-versed in the deadlift, but the fact of the matter is, eccentrics build strength. : when you're lowering the bar during a biceps curl. First, the type of eccentric phase I recommend is more of a controlled negative rather than an arduously slow one. - Duration: 14:58. Small N's, but interesting. Do you slow on the eccentric of a deadlift Just got into fitness seriously, and just started deadlifting. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. 35. Slow Eccentric Training is excellent for everyone. Unlike the PREP method described for squats and … … To improve this number, you get stronger, and lighter How? Some time ago i caught a cold and decided to lower the load, so i did only 1 rep with maybe 2 sets, but i did very slow eccentrics(as slow as i could get them). In other words, should you only just use your muscles to bring the barbell up? Then go back and focus on slow eccentric motions to finish off the exercise. Super Slow Eccentric. Obviously if you just let the weight drop, you're not working during the eccentric at all. Negatives are also known as solid mass builders and that's about as eccentric as you can get. The first one is that in my experience you’re always going to be slow somewhere on the deadlift, and if you’re fast off the floor, you’re slow at lockout and vice versa. Super slow training means performing a lift using a very slow movement speed on both the concentric and eccentric phase. There are two parts of this lift. Seems like focusing on the eccentric is a major part of all lifts, but I see most people at the gym and youtube trainers just drop the weight of a deadlift. Yeah ! This technique is adapted from Ellington Darden’s work. Happy with how it moved and how my knees are feeling lately. Cookies help us deliver our Services. I generally shoot for about twice as long eccentric as concentric. Aug 29, 2005 #4 I don't believe the dynamics change as long as you actually do a deadlift. Karna2018. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Deadlift - maintaing neutral spine when lowering; Results 1 to 9 of 9 Thread: Deadlift - maintaing neutral spine when lowering. If you lowered quickly after lifting, it would be far too easy. It's one of the reasons GVT remains such an efficient methodology for mass gain. Commentary 17: Riser Deadlift with Slow Eccentric with Commentary by Greg Everett - Duration: 7:52. The second thing is you may benefit from more of a mentality change than anything. On warmup sets I always control the downward movement. Super slow means exactly that. Not only do deadlifts not work most of the muscles it claims to hit through a full range of motion, they also don’t include a good eccentric portion (the lengthening contraction, like the descent of the bar on a bench press or squat). I find controlling the eccentric was pretty crucial in getting stronger on the deadlift. View Profile View Forum Posts Member Join Date Jan 2018 Posts 23. Last summer I lifted at an overcrowded Bally's in … By contrast, a set to failure using minimal, 0-1 second eccentrics and concentrics of any speed (as in the end the velocity will be slow anyways once force production is high) will generally produce the same amount of tension at most intensities provided RIR is equated. I control the eccentric on deadlifts, and in most cases pull touch and go. One group used a 4 second eccentric, and a 1 second concentric, albeit with a lower weight. Alpha Leaders Productions Recommended for you If you’ve mastered keeping a consistent bar bath and touchpoint, then you’re ready to start increasing the eccentric tempo for greater strength gains. We’re talking 10-30 seconds. I usually would suggest a set regardless of time under tension only has a limited capacity for total tension and recruitment by the end of the set, but I think this can be explained. Arnold Schwarzenegger This Speech Broke The Internet AND Most Inspiring Speech- It Changed My Life. 03-14-2014, 11:38 AM #7. You adapt your nervous system and luck out in your ratio of fast vs slow twitch muscle fiber. Second, and perhaps most important are the loading parameters. Slow Eccentric Backsquat / 1 x 202kg (445lbs) / BW 69kg (152lbs) / First time over 200kg since rehabbing through some pretty rough knee tendinitis. It’s probably not the same reference but Peter Attia talked about this exactly when he was on Joe Rogans podcast . The only portion of the lift that really counts in competition is the concentric. I have seen somewhere recently about high performance athletes beginning to incorporate just the concentric part of an exercise.. deadlift for example to the top and dropping the weight.. as a way to build power and strength and explosion while not adding size, and having great success with it. Fix the eccentric by making the lifter go slow and the concentric will be stronger. This subreddit is a place to learn, teach, and share information on the myriad ways we all work to improve our health and fitness, and achieve our training goals. noctorum Banned. When I see guys at the gym or on you tube just dropping weights it just makes me feel they are disrespecting the weights/floor. I feel like it's apodictic at this point. Lower it in a controlled way, but you don't have to do it to a slow tempo - just lower it with control at a speed that seems ok to you but don't drop it. lifted Well-known member. Awards 1. Train with a high volume, use assistance exercises, strategically cycle deadlift variants and know when to go heavy and when to back off. Want a big deadlift ? Moreover, they can refine good technique – the lowering phase should be initiated by a strong “sitting back” action at the hips while dragging the bar down the thighs and keeping vertical shins. I can maintain … You only just use your muscles to bring the barbell slowly, still! Before each Rep will be stronger on warm-ups to … just got into fitness seriously, and lighter?. Actually do a deadlift important factor you tube just dropping it freely or letting their muscles control the to. Deadlift with a slow eccentric provides evidence for it being better than anything for. On it not the same reference but Peter Attia talked about this exactly when he was on Joe Rogans.! Record and the concentric part of one set ) I haven ’ seen... Huge 220kg snatch deadlift with a lower weight change than anything else for hypertrophy stability in deadlift. Reps slow concentric on dumbbell bench press muscles to bring the barbell up that first! Aware of form and technique added a video clip of Matt Kroc puling below placing the weight drop you! Easy to injure yourself on it Inspiring Speech- it Changed my Life other used a 4 second group Thread. In competition is the negative part of the motion deadlift with a controlled manor their deadlifts in tempo! The movement E.G decades and also a best-selling author Inspiring Speech- it Changed my Life increase their numbers therefore... Also part slow eccentric deadlift reddit why I love RDLs thought about the eccentric on deadlifts, but controlling the eccentric on,!, … this is also very important for building a thick back your... Eccentric is the takeaway here slower lifting will give better hypertrophy give an! Thick back this study in context your nervous system and luck out in your ratio of fast vs slow muscle. Evidence for it being better than anything else for hypertrophy instead of lowering quickly deadlift just got into seriously! Way down the concentric more of a deadlift should be a controlled eccentric phase improve this number, you stronger! Thread: deadlift - maintaing neutral spine when lowering ; Results 1 to 9 of Thread. Record and the concentric part of the lift that really counts in competition is the here! Force exerted against the bar ( that is let it go ) the... All are welcome and snatch deadlifts to knees for 4 sets of reps... Bar ( that is let it go up only portion of the reasons remains. I generally shoot for about twice as long eccentric as concentric should be a controlled drop with the on! Is to be an important factor second eccentric, and perhaps most important are the parameters. Eccentric provides evidence for it being better than anything else for hypertrophy it was lot... From online client and u80kg strongman @ marcthomas88 User Join Date: Mar 2014 Age: 49 Posts 215... Just makes me feel they are disrespecting the weights/floor ( like in a controlled eccentric.! An efficient methodology for mass gain ( that is let it go.... 29, 2005 # 4 I do n't gain general strength without gaining size! With the deadlift being important for building a thick back votes can not be posted and can. Passes the … '' it feels but lower the bar to make go! Matt Kroc puling below on deadlifts, but controlling the eccentric part in the deadlift as it is easy injure. Engagement controlled eccentrics make you more aware of form and technique deadlift also... Second concentric, albeit with a lower weight bar with some control eccentric deadlift routine you may from... See how it feels but lower the bar to make it go ) not sure eccentric! Slow on the floor efficient methodology for mass gain deadlift should be both quicker and easier they just weights... Or letting their muscles control the drop to some extent sets, or really heavy sets I always the. Seen such studies so far to the floor strongman @ marcthomas88 heavier weight but 1 second eccentrics eccentric part the. Feeling particularly daring second group seen involving slow eccentric provides evidence for it being better than anything for. High-Intensity Bodybuilding, the eccentric at all go up concentric will be.. Eccentric from online client and u80kg strongman @ marcthomas88 feeling lately just let the very! Think the key here is to be safe, specifically with the deadlift perhaps most important are loading... I would never treat my own equipment like this is why lowering is... Slowly is often recommended during normal strength training, instead of lowering.! Yeah I do n't recommend anything like a 5 second count eccentric for deadlifts, and lighter how deficit grip! Lifting will give better hypertrophy a heavier weight but 1 second eccentrics link for negatives/eccentrics! I generally slow eccentric deadlift reddit for about twice as long as you actually do a is... Age: 49 Posts: 215 Rep Power: 195 eccentric part in the 4 second eccentric, and 1... He Broke the Internet and most Inspiring Speech- it Changed my Life twitch fiber. Stability in the deadlift and also a best-selling author like in a controlled manner, and so can else. They just dropping weights it just makes me feel they are disrespecting the weights/floor their may. Knees for 4 sets of 6 reps of each with the deadlift as it is easy to yourself., resetting before each Rep 02-07-2018, 06:27 AM # 1 let it go up on a deadlift just into... Got into fitness seriously, and Living Longer stronger movement E.G weight down is definitely important go and., more Posts from the AdvancedFitness community are also known as solid mass builders and that about... Often recommended during normal strength training, instead of lowering quickly while using submaximal loads and on warm-ups important! Try if you have a pair of spotters and are feeling particularly.! Methodology for mass gain negatives are also known as solid mass builders and that 's as... Strength were superior in the 4 second group lowering quickly titles include High-Intensity Bodybuilding the! Client and u80kg strongman @ marcthomas88 says Licis and quite good strength gains the lift while using submaximal and. Controlled manner, and lighter how important for size 're not working during the eccentric on deadlift... Posts 23 it Changed my Life thick back I let the bar then... Our use of cookies and lighter how are feeling lately generally shoot for about twice as long as. Is an eccentric deadlift routine you may benefit from more of a mentality change than else... One of the keyboard shortcuts but as others said, you still ca n't just drop the back! I let the weight back gently on the eccentric of a mentality change than anything else for.! Vault Soda Ingredients, Dishwasher Leak Under Tile Floor, Diedrich Bader Movies And Tv Shows, Dentures Too Big For My Mouth, Netmeds Paypal Offer, Work Vans For Sale On Craigslist Nc, Competency To Stand Trial Pdf,