Why Emphasizing the Eccentric (Lowering) Part of an Exercise Can Rapidly Increase Strength and Help With Nagging Injuries
These past 9 months, I’ve used Eccentric Training to help heal a recurring Achilles injury as well as drastically improve shoulder and bicep strength.
I’m now sold on this method.
I didn’t drastically change my workout.
I simply swapped out one exercise in my routine in Spring and replaced it with an exercise where I used an eccentric-only style of lifting.
The rest of my routine stayed the same.
The results were MUCH better than I expected.
I’ll talk about that in a sec, but first, I want to address why I even began using this training method in the first place.
I have to give credit to my friend Yavor Marichkov.
Yavor is the other half of the Visual Impact team and lives in Sofia, Bulgaria.
He’s one of the most knowledgeable minds in strength and conditioning, so I recruited him to join me almost 15 years ago.
Yavor is also constantly researching.
About a year ago, he sent me a text…
It turned out that he had been experimenting with doing eccentric pull-ups and was progressing at almost double the rate you’d usually expect to see results.
But there was more…
His nagging Golfer’s elbow, which in general is aggravated by chin-ups and pull-ups, was not only NOT getting worse from the pull-ups he was doing, it was actually IMPROVING.
I thought it was maybe a secret Bulgarian strength technique that he wasn’t allowed to leak outside the borders.
That country is known for its strong Olympic Lifters.
But it turns out this is backed by current research.
There are four comprehensive meta-studies backing the effectiveness of the Eccentric style of lifting.
I knew the research was out there…
I just didn’t dig deep into these major studies.
Luckily Yavor did and here is just some of the benefits that these studies uncovered.
Eccentric Training Benefits
- Lower energy cost which can be beneficial when dieting
- Improved, faster muscle hypertrophy response
- Improved overall strength, as well as eccentric strength
- Improved tendon regeneration
- Potentially beneficial for concentric strength when performed with a fast controlled speed
- Improved speed and explosiveness and a shift towards type II muscle fibers
- Maintaining strength in an injured limb by training the other one via “cross-education”
- Improved coordination and a reduced risk of falling.
I’ve been using Eccentric Training for 9 months.
I plan on continuing to use this method.
As does Yavor.
We have both benefitted so much from this style of lifting that we figured it would make a great Mini-Course.
Visual Impact Eccentric Calisthenics is meant to be read in 15-20 minutes, and the idea is to replace maybe 1-2 exercises in your current workout routine.
We have outlined a few full Eccentric-only routines.
But I think most people will use this as I do.
A lifting method to incorporate into your current routine to quickly improve weak points in your physique.
Only $27 $10 (limited launch ends Sunday at midnight)
Get it today…
$27 $10
On Sunday night, we are shutting down the order button.
We may offer this again for a limited time at some point in the future, but never at this low price.
Note: This course is in a mobile-friendly online format. It looks killer on your mobile phone… so if you are in lazy mode on the couch eating Thanksgiving leftovers, you will be set. You won’t even have to move after ordering 🙂