I know, I know, this is just what you needed-another article on a "breakthrough" weight-training technique. I'm well aware that month after month, year after year, one training column after another comes out with the "answer" to all your training dilemmas. One month, super-sets are the solution. The next month, it's giant sets, and if all of this weren't perplexing enough, here have even been articles touting the "confusion principle." (Now there's a principle that could be used to describe the entire pseudo-science of weight training!) So I know if I tell you this article is about an important discovery in weight training, it don't automatically capture your attention. But I must warn you, the following article is different. It contains some very important bodybuilding FACTS, and if you adhere to the advice in this article, you can count on making some serious gains in muscle mass--FAST!!

Although we're far from knowing everything about how and why muscles grow after training with weights, recent research has uncovered an abundance of facts that clearly identify one of the key factors in an effective weight-training program. You've probably heard about it before; it's been alluded to previously in various articles about muscular hypertrophy. What I'm talking about is the impact a prominent eccentric phase in a weightlifting exercise plays in bringing about muscle growth. Once again, let me remind you-don't forget what you're going to read here! I'm going to present a case that will clearly substantiate that modifying your workouts to incorporate effective eccentric training can increase the effectiveness of your workouts tremendously!

What Exactly Does Eccentric Mean?

In any free-weight exercise, there are two basic motions. One is called the concentric phase, the other the eccentric. During the concentric phase of an exercise, the muscle shortens or contracts. During the eccentric phase, just the opposite happens-the muscle lengthens. A prime example is the bench press. When you press the weight from your chest to the lockout position, that's the concentric or positive phase of the exercise; when you lower the weight from the lockout position to the chest, that's the eccentric or negative portion of the exercise. Now that we've cleared that up, let's move on.

The Facts

Enough evidence exists to concretely state that the eccentric portion of a weight-training exercise holds that "magic" element all weightlifters are looking for-that powerful "stimulus" to wake up muscles and get them to grow. How do we know this? Well, there's proof and plenty of it. Here's a small sample:

FACT #1: Eccentric muscular contractions cause virtually all of the subcellular disruption which initiates the tissue remodeling response (growth). This has been confirmed by R.B. Armstrong, et al, and published in The Journal of Applied Physiology. It has also been confirmed by E.J. Newman, et al, and published in The Journal of Neurologic Science. J. Friden, et al, also demonstrated this and reported it in The International Journal of Sports Medicine.

FACT #2: "Concentric-only" training does not predictably or reliably bring about muscular hypertrophy, although it does promote increases in the tension-generating capacity or strength of a muscle. This has been demonstrated by P.R. Stanforth and reported in The Journal of Applied Sports Science Research.

FACT #3: "Concentric-only" training does not cause significant subcellular muscle-fiber damage. This has been demonstrated by T.S. Talag and reported in Res. Quarterly.

FACT #4: The subcellular damage which results from eccentric contractions is responsible for the release of two prominent growth factors that signal muscle cells to "rebuild." This has been demonstrated by J.R. Florini and reported in Muscle and Nerve. It has also been reported by E. Jennische, et al, in Acta. Physiol. Scand.

If Negatives Are Positive, Does That Mean Positives Are Negative?

With all this talk about the importance of eccentric or negative muscular contractions, one might go so far as to assume that the concentric or positive portion of the exercise is a waste of time. Not so! Original research has clearly demonstrated that "eccentric-only" training does not produce anywhere near the level of ultra-structural disruption that a combined concentric-eccentric exercise does. This strongly suggests that, somehow, the concentric portion of an exercise is a critical "priming" stimulus for the damage which occurs during the negative stage. Some evidence suggests that when the energy needed to sustain concentric contractions runs out, it causes the muscle cell to "lock up" or sustain its contraction. (Scientists call this "ischemic rigor.") Once this has occurred, attempting to lengthen the muscle, which occurs on the eccentric portion of an exercise, literally tears portions of the muscle fibers, signaling a stage of "remodeling" or muscle growth.

Putting This Knowledge Into Practice

The beauty of this theory is not only is it scientifically sound, but it's something each and every one of us can put into practice and benefit from, starting today. Since we know both the concentric and eccentric components of a weight-training exercise are essential to bringing about hypertrophy, we should immediately rule out using any fancy exercise machines that simply don't provide the proper eccentric stimulus. Some machines are okay-an example is the leg extension machine-it provides positive and negative work. But I try to use barbells and dumbbells for most of my lifts, and I recommend you do this, too.

Now, when you go to lift those barbells and dumbbells, you should keep in mind what else we have learned here: once you lift the weight (complete the concentric phase), you should not just haphazardly let gravity return it to its starting position. Always, and I repeat always, contract your muscles during the eccentric phase of an exercise. If you don't, you're simply wasting your time. Let's say you're starting a rep on the bench press. You should lower the weight, under control, taking as long as a count of "one thousand one, one thousand two, one thousand three" before touching the chest and then exploding, driving the weight back up. On average, the negative portion of the exercise should take two to three times as long as the concentric phase but not any longer. Lowering the weight, or returning it to the starting position under control, while attempting to contract during this lengthening phase, is the key.

"Golden Reps"

Now let's look at what else we've learned here. Evidence suggests that the greatest amount of damage is done to muscle cells during the eccentric portion of an exercise following relative, concentric failure. Let me give you an example--let's say you're doing a set of bench presses and you've selected a weight which is your eight-rep maximum. Using good form, controlling the weight on the way down and exploding on the way up, you complete six reps. On the seventh rep, you recognize you're near failure, and you barely complete the rep. What's happening here is your muscle fibers are losing their capacity to keep pace with the need for energy (ATP breakdown); i.e., your muscles are nearing the point where they can't sustain the necessary contractions to lift the weight. (Because more energy is needed to perform concentric movements than eccentric ones, you'll always reach concentric failure before eccentric failure.) At this point, a large number of your muscle fibers are approaching a point called ischemic rigor. (Remember, that means they're "locking up" much like the pistons of an engine might when they fire without oil.) This scientific term is not important, but recognizing the phenomenon is. At this point, some lifters might simply rack the weight and take a few minutes of rest before doing their next set. But based on the facts we now know about muscle growth, it's safe to say this is where all of the "good stuff" happens. When you feel the muscle beginning to fail, you should go to work. Grit your teeth, squint your eyes, focus your mind (yell if you have to), and find a way to crank out another two reps! And on each one, you should try like hell to resist; contract your muscles while the weight is being lowered toward your chest. Forget about bouncing the weight off your chest or "cheating" at this point. You've worked hard on every rep just to get to this point where you know something is actually happening. Copping out and cheating through these "golden reps" is the last thing you want to do. (Occasionally, it may be necessary to force the very last rep out, using a spotter, although multiple forced reps are not necessary.) If you think about it while you're performing these reps, you can almost feel the muscle fibers tearing apart. And remember, when these muscle fibers incur damage, they trigger a series of reactions, including the release of critical growth factors. If this phenomenon is allowed to go to completion, the muscle cell "remodels itself" bigger and better each and every time it is forced to go through this! And I'm guessing that's exactly what you're going to the gym for!

Sets, Reps, and Weight

Since we know hypertrophy occurs primarily in Type II muscle fibers (the ones with the least total oxidative capacity or, in simple terms, the ones that burn out the fastest), we should be using a rep scheme that works these muscles the most. Generally, Type II muscle fibers burn out between the sixth and tenth rep of a set. If you're doing sets of 15 to 20 repetitions, it's very likely you're not using a significant number of Type II muscle fibers to perform the exercise; you're more likely using Type I fibers, which are more metabolically efficient and do not respond to exercise by becoming larger.

Because we're looking for concentric failure between the sixth and tenth rep of a set, we should be exercising with weights that are our estimated eight-rep maximums. An important thing to remember is that using this theory to train is not a "numbers game." That is, you can't simply pick up the weight, push it up and down, count to six or eight, and put it back in the rack. If you haven't hit a point of concentric failure, the muscle hasn't gone into ischemic rigor--thus, you can't do those "golden reps." If you want results, you've got to keep pumping the weight until you hit concentric failure. Then, "strap it on" and find some way to pump out two more, emphasizing that negative portion. Now, on your first set, this may occur on your ninth rep, and on the next set, it may occur on your sixth rep. You simply can't predict, before you get into the set, what rep you'll hit that precious point at. (After a few workouts using this style, you'll learn to recognize what I'm talking about.) Although you can apply this theory to a simple "three sets of eight routine" (remember, you may get six; you may get ten), you can also apply it to a "pyramiding" rep scheme. That is, after warming up with a couple of light sets of 10 to 15 reps, you can do one set with a load equal to your projected 10-rep maximum, then a set with a weight equal to your projected 8-rep maximum, then a set with your projected 6-rep maximum, and finally, a set at your projected 4-rep maximum. (Basically, what you're doing is adding weight and decreasing reps with each progressive set.) The pyramiding method is a very effective rep scheme if your goal is to increase size and strength. Of course, this emphasis on the eccentric component of a lift can be applied to any training routine.

Recovery

The initial subcellular disruption which occurs during the type of exercise described above can actually be seen in tissue samples immediately after termination of the exercise with both a light and electron microscope. Surprisingly, this microinjury continues to increase for a total of 48 hours after the training session, even without further performance of an exercise that would cause damage! Typically, after 72 hours, signs of healing and repair become evident. In the novice trainee, the healing process may not come to completion for as long as 14 days! In the more experienced lifter, the process may be complete within a few days after the microinjury is halted. Thus, even for the experienced trainer, it could be as long as five days after a bout of intense exercise involving repeated eccentric contractions before healing is complete. The duration of healing is dependent on the intensity of the exercise and the physical condition of the individual performing the exercise. Almost always, an effective bout of eccentric training will result in significant muscle soreness. It's a safe rule of thumb that while this soreness is present, the healing process has yet to be completed.

Avoiding Adaptation

Even this training strategy will lose its efficacy if it's performed excessively. An optimal "game plan" might involve using this program for six to eight weeks and then switching over to a less intense training style for four to six weeks before coming back. "Cycling," or alternating training styles in this manner, helps keep the body from getting accustomed to one particular type of trauma. I would strongly recommend going back and forth between training styles to avoid stagnation-the ultra-nemesis of all lifters!

Weight Training Has One Less Mystery

This is one training technique that definitely works! The efficacy of a combined concentric-eccentric training program is something which has produced results not only in the laboratory but also in real life. Armed with this powerful knowledge, you can now confidently approach your next workout with the notion that it may be your best and most productive training session ever! But let me advise you that training at this intensity level requires discipline, drive, and a lot of guts! Judging from my previous observations, most lifters don't have what it takes to train at this level...do you?