If you want to get stronger fast, it's time to think outside the box. Exciting new research shows that adding greater loads the lowering phase than can be lifted concentrically could be the key to massive strength and power gains.
This approach called accentuated eccentric loading (AEL), flies in the face of traditional lifting dogma. But the impressive results speak for themselves - AEL may revolutionize training for athletes seeking every edge.
Slowing Down to Speed Up Strength
A groundbreaking study published in the *Journal of Strength and Conditioning Research* tested AEL on rugby players [1].
One group did traditional lifting methods, while the other used AEL - taking 4-5 seconds to lower the enhanced weight eccentrically. After just 4 weeks of emphasizing slow eccentrics, the AEL group saw remarkable improvements:
✅ On average a 12% increases in 1 rep max squat strength
✅ Boost in Maximal Sprinting Speed
✅ Improvements in 40-meter sprint time
Meanwhile, the traditional training group saw comparatively modest gains. Slowly controlling the AEL clearly gave massive strength benefits over standard methods.
The Science Behind This New Secret Weapon
So why does accentuated eccentric training work so well? The researchers explain that the deliberately slow tempo with higher loads better stresses muscle fibers throughout their entire range of motion.
This allows the eccentric phase to strengthen muscles in a wider adaptive range compared to less controlled reps with lighter loads. The resulting enhanced tension activates growth signaling pathways responsible for muscular force production.
In addition, the eccentric phase of movement requires a unique neural strategy which preferentially recruits fast twitch muscle fibers.
For athletes, that means deliberately slowing key lifts with accentuated loads acts as a workout "force multiplier" - capitalizing on eccentrics to spur greater overall strength and performance development.
Start Applying This Game-Changing New Approach
Eccentric loading is poised to become lifting's hot new secret weapon. But how can you effectively incorporate it into your training?
Here are some tips:
- Subtly accentuate eccentrics before radically slowing reps
- Take appropriate safety precautions- ( ie. spotters or dedicated eccentric training equipment)
- Closely monitor effects on soreness, fatigue, and technique
- Combine AEL with traditional power work for a muscular force/velocity boost
Get Ahead of The Curve and Accelerate Your Gains
This study makes a compelling case that accentuated eccentric training could give athletes a sizeable competitive edge. Its precise controlled overload strategically taps into strength adaptations neglected by normal methods.
By smartly integrating AEL into your program, you can be at the forefront of this training evolution. So, break from conventions and give your strength gains a jolt with the new secret that's got athletes savoring the eccentric.
Just don't overdo it early on and build in slower tempos and greater loads. Be patient, progress slowly, and get ready to smash PRs like never before. The results will speak for themselves and add a whole new dimension to your training!