Recent Posts


Negative (Eccentric) Exercise Guide

Monday, September 6, 2021

You are aiming for more performance, strength gains and muscle mass. Apart from training in gymnasiums, you pay attention to your diet and take care of your lifestyle. So your workout style?

How much you train is as important as how you train.

In this article, we will examine a training system that can accelerate muscle development and is based on effective and scientific data. Negative eccentric exercise!

Why should you prefer negative exercises?

Before going into detail, I will talk about a few features that make negative exercise a reason to both increase your appetite and enable you to read more efficiently.

Negative exercise allows you to have stronger muscles.
Eccentric exercise provides strengthening of tendon and bone structures.
Negative exercises increase the anabolic (general name of building activities) response.
Don’t worry if you have question marks for these items. As it takes place later in the article, the features listed above will also be explained.

In which situations should you prefer negative exercises?

Negative exercises are a system that directly affects muscle development, structure and quantity, as explained in the previous topic. I have listed the situations where you should choose this system.

If your muscle development has stopped, to exit the plateau period,
To train 3 times a week and benefit,
When you need to get stronger,
If you have an exomorphic body type and are looking for a training system that spends few calories,
you can evaluate the negative training system. Of course, the use of negative exercises is not limited to the options above.

Muscle contraction types

Before you touch on negative (eccentric) exercise, knowing which stage and type of contraction your muscles create during exercise will provide you with a better understanding of the subject. For this reason, first of all I want to touch on how your muscles contract.

Contraction types are primarily differentiated according to the changes that occur during the contraction of your muscles.

Isometric exercise

Isometric derived from the words “iso” (equal) “metric” (measured), as you understand, is the type of contraction in which the muscle length remains the same – during the contraction process.

Isotonic exercise

Isotonic is the type of contraction derived from the words “iso” (equal) “tonic” (strength), where the contraction force remains the same as the muscle length changes. Isotonic contraction is divided into two.

These are concentric (consatric), that is, the contraction that occurs while the muscle length is shortened, and the eccentric (the type of contraction that occurs when the muscle length is extended).

Why is eccentric contraction important?

Gaining muscle means better performance in many sports. It is also a must for a better slimming experience and a healthy life. These are just a few of the factors that make muscle gaining important to us.

While gaining muscle is so important, easier and more efficient ways to achieve this are considered worthy of research and learning.

You must train to gain muscle. We know that the only thing that allows you to gain muscle during training is muscle contraction. As we mentioned in the previous topic, the contractions that occur also affect the development at the muscle level and change the efficiency.

In this case, the first question that comes to your mind is probably how the eccentric (eccentric) contractions in other negative terms help you gain more muscle and strength. Let’s explain immediately.

How do negative eccentric exercise benefit more?

Actin and myosin, present in the muscle structure during contraction, form bridges with each other during exercise. While the bridges formed during normal exercise (concentric) are dissolved in a short time, they create a new bridge and sometimes they do not create a new bridge by going to the resting phase.

In the negative phase of the exercise, with the tension created in the muscle and the length of the muscle, it releases less muscle fiber bridges and maintains more muscle fiber bridge structure. This process, more working muscles take more damage and are more stimulated.

In summary, greater pressure exerted than other types of contraction pushes the muscle towards more stimulation and growth. For this reason, concentric, that is, exercises that increase the length of the muscle compared to the exercises that shorten the length of the muscle, help you gain more strength and muscle.

How to exercise negative (eccentric) phase?

As we have stated in muscle contraction types, eccentric exercises, which are in the category of isotonic exercise, in which the muscle length changes, refer to the movements in which the muscle length is extended.

The picture below will help revive the exercise in your eyes. You can adapt it to all exercises and apply it.

Only the lengthening of the muscles does not constitute the principle of exercise. In addition, the length of the muscle length should be long.

It is absolutely necessary to ensure that you benefit from the tension that occurs during muscle lengthening.

The recommended stretching time is 2-4 seconds for the beginner phase, 4-8 seconds for experienced athletes and 8-10 seconds for advanced athletes.

Conditions to be considered

Along with its negative exercise beneficial effects, it offers many conditions to be considered. You should pay attention to these issues and keep these in mind when performing the exercise.

We have already mentioned that negative exercises increase muscle tension. This mentioned issue increases muscle development and causes more stress on the muscle. This can cause you to become more injured.

For this reason, you should be careful while practicing exercise and you should not use negative repetitions for all exercises for a region. You only need to apply the last sets with negative replays, or just one exercise for a region with negative repeats.

Negative exercises cause more muscle pain with more tension. Also, negative exercises cause more cortisol release. This can cause you to feel more fatigue after training and difficulties in rebuilding your muscles.

For this reason, if you practice negative repetitions in all your exercises, be careful not to train more than 3 days a week and not to work more than 60 minutes for each workout. Thus, you can get your more worn out muscles to recover.

Negative exercises cause you to need more food due to more wear.

For this reason, you should regulate your protein intake and be careful not to malnutrition. There is a detailed article on this topic: how many grams of protein should you take?

Negative exercises wear out your joints. This is a natural reaction due to the long-lasting tension. You should be careful not to be injured by this reaction.

In this process, you should take care of your joint health and shape your nutrition to support your joints. You should also pay attention to the pain that occurs and end the exercise when necessary.

Prolonged repetitions during negative exercise can lead to loss of strength and sudden loss of muscle strength.

If possible, get a training partner to avoid injuries and prevent you from harming you. At least until he specializes in exercise!

I think it is a long and full article about negative exercises. But I recommend that you try this exercise system that deserves to be written without fear and ask the questions that come to your mind without wasting time.

What do you say, do you have positive development with negative exercise?

Ten Foods to Help You Relieve Your Arthritis Pain

Food is medicine. If you are struggling with pain caused by arthritis; Eating foods with antioxidant, anti-inflammatory and pain-relieving p...