Banded Push Up - 5x10 @ Grey Band then 2x5 @ Incline
Bilateral Assisted Negative Accentuated Seated Cable Row - 5x10 @ 100lbs then 2x3
@ 150lbs
Cash Out:
Low-to-High Fly - 10 @ 30-40-50
Headbanger Pull Ups - 3x10
AVG HR - 120 BPM
MAX HR - 147 BPM
- If you deemphasise the yielding portion of your strength exercises (lowering the bar very fast, not contracting your muscles during the eccentric portion, etc.) you might as well not be training at all, at least if maximum strength and size are important to you. Be careful though, it doesn't mean you should accentuate/emphasize the eccentric stress in all of your exercises, just that some exercises should target a very large eccentric overload.
- Accentuating the eccentric stress during a session will lead to more strength gains. The reasons are related to structural as well as neural adaptations
- The eccentric portion of a movement is the main stimulus for muscle growth as it's the cause of most of the microtrauma inflicted on the muscles. This acts as the signal to kick the muscle-building process into overdrive. - T Nation
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