How to unleash the power of the Eccentric Contraction [Negatives]

If you’re looking to increase strength or size, getting eccentric contractions into your program are a great way to do this, especially if you’re experiencing a plateau.

So what are eccentric contractions?
Eccentric contractions are where the muscle is lengthening as it contracts, for example, the lowering phase of the dumbbell bicep curl. As the dumbbell descends, the bicep is lengthening under load. Concentric is the opposite, the muscle shortening as it contracts, for example, the lifting phase of the bicep curl.

Why use them?
During the eccentric phase of the lift, you’re significantly stronger than the concentric phase, allowing you to use a weight much higher than your 1RM (1 Rep Max). This allows you to work at a higher intensity, creating a greater overload, producing significant adaptations.

How to use negatives?
It’s tough, ideally you want a spotter to do true negatives, because of the increase in strength you should be using a weight that you can’t actually lift during the concentric phase. For example, if you’re using the bench press, you will lower the weight in a slow and controlled manner and your spotter will assist you lifting it during the concentric phase.
But if a spotter isn’t available, using resistance bands or occasionally assisting yourself (i.e with other arm during Isolated bicep curl) can also work fairly well.

Anything to watch out for?
Make sure your spotting safely and correctly due to the heavy workload. The eccentric phase also causes greater DOMS (delayed onset muscle soreness aka the ache you get 24-72hours after strenuous exercise) than the concentric phase.