Debunking the Eccentric Myth

[Will_B_Fit]

Im on my 9, 000th second eccentric of putting my phone down. Ima be ripped!

[ParvParashar]

The fatigue cost is such an important part of the exercise selection process and also in the creation of a program. Really thankful to you for introducing me to the concept of stimulus to fatigue ratio. It’s definitely one of the most essential key factor that affects long term consistent gains and also injury risk. Really loving these short videos as they’re quite full of knowledge, information and are simply enjoyable. Phenomenal work and very informative! 💪🙏👍

[badboycooking]

Doing negatives on pull ups helps me my numbers

[Baan]

Poor choice of words on this one, it's confusing if you mean controlled eccentrics overall or using cheat reps to get more eccentrics. This comment sections is the result of the poor wording.

[FilmFlam-]

Long story short, excessive cheat reps are likely cheating you from gains. Just use proper form. Cheat reps are fine for finishing, but likely unnecessary. Just drop set.

[MrAMDU]

90% of what Mike makes these decisions on is the stimulus to fatigue ratio, which for the vast majority of lifters doesn’t matter that much. Most people are so far from having an optimal diet and training regime in the first place that whether they save 2 RIR or 0 RIR or that cheat on eccentrics or not it’s just not that relevant and might actually favor “ego lifting” (going to to complete failure, doing a high volumes of highly fatiguing training) is actually optimal for hypertrophy in the average gym goer who is so far from optimal on all other parts of their training protocol

[MotorcycleMan]

Someone buy Mike a new battery for his head shaver

[BiggusDingus]

Well ecentric is really helpful for me.
5 years ago I was able to do 25-30 pullups in one continuos set (got injured and stopped exercise. A month ago, I was not able to do 1 half of a pullup. So I just did a bunch of slow drops on the pullup bar, and was able to get myself back to 18 reps in one set of my bodyweight in one month.

My point, even if my gains are not great to some, just by doing slow ecentric drops only, I was able to build my concentric phase up a lot. I also used to use ecentric only to build my strength to a point I could start doing concetrics in an excercise. Its very good for pushing your weight limits.

[rachelmel]

So smart. Considering fatigue is just incredibly overlooked and undervalued. Comes from that same "no rest days" mentality. I tell those clients that means no gains days either.

[unknownguy]

Basically what he means is :

Design your program so you only do some sets with cheating with controlled eccentrics once you can’t get any more strict reps.


If you do your whole session with cheating you will accumulate too much fatigue and risk injury.


But doing it from time to time, like at the last set of an exercise or at the end of the session can be very beneficial in terms of hypertrophy.

[juhel]

This is why I love machines. Ultra low fatigue because of the lack of stability and skill requirement. Doing shrugs, rear delt flies and lat pulldowns can give you the same growth stimulus as doing a seated row.

All those isolation machines give the same growth as the compound without grip, coordination and systemic fatigue limiting your overall volume.

If you want "functional fitness" just do other stuff. I box just so that I can challenge people to get in the ring with me when they go "are those muscles just for show?"

[insaneyoungster]

It's funny to hear you analyze a workout in this way. The trainee just needs to try to be a hero every day at the gym.

[Urufu-san]

When you say „Fatigue to Stimulus Ratio“ in the gym, and 98% dead eyes are staring at you 🧟‍♂️

[squallrulz]

This reminds me of a question I have. I myself have the inability to do some exercise variants due to injuries and mobility issues and it limits the ROM to a major degree, but there is some spots that are 'safe' to do. Would it be possible to replace things like bicep curls or bench press with Isometric variants using either bands or weights to create a hypertrophic stimulus at the intermediate-advanced level?

[sonishkumar]

is this a point against cheat curls not being that effective? or does it say that in general eccentric speed is not important for hypertrophy?

[lloyd]

1 concentric, 1 second pause, 2-3 second ecentric? Am I still doing it right for science?

[AntstrengthUnlimited]

That's exactly what I'm trying to dial in Rn

[juiceknot]

Wow, I’m working call ya back when I have a break out never sounded so boring 💤

[zachgoestoeuro]

I like to go to the gym and pick up heavy weights. I do that multiple times while I’m there. I turn around and spend almost an hour, just walking around the place picking up weights and putting them back where I found them. I then shower off and go back home.

[BAR-Lifted]

Its about control. Concentric you’re focused on power, resisting weight asap. Eccentric you want to control the weight, you determine how low and and what speed. Weight should never determine when you move, thats always dangerous. Controlling weight is all about tension, no way that’s not important.