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using Negative in training for hypertrophy?
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5.samadhi


Jul 27, 2013, 3:50 PM
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Registered: Jul 31, 2011
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using Negative in training for hypertrophy?
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Has anybody experimented with using eccentric training for hypertrophy on hangboards, such as doing eccentrics with pullups (weighted).

You can typically use a greater load during the eccentric phase of a lift compared to regular concentric/eccentric lifting. I notice I can use about 20lb greater given the same time under tension during weighted pullups (note not the same number of reps since I typically perform the weighted pullup negatives with a slower negative cadence and zero concentric lifting up cadence obviously).

Anybody have any experience with this training strategy?


5.samadhi


Jul 31, 2013, 5:52 AM
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Re: [5.samadhi] using Negative in training for hypertrophy? [In reply to]
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anybody? There is solid scientific evidence to suggest that if hypertrophy is your goal then this is the route to go.

Its quite easy to get to the 'up' position on a hangboard if you have it mounted on a wall. Just install a footchip and use your foot to assist the up portion (concentric) of the pullup. Then remove your foot and hang BW+weights you have attached and slowly (4-6 seconds) lower. If you do that for 1 minute to 1:30 then I very surely tell you that your muscles will grow (if you're adding weight). That is if hypertrophy is your GOAL (it is for me atm).

Scientific evidence suggest that 60 seconds of time under tension is required for maximum hypertrophy. If you shoot over 1 minute a bit that is fine since there is time in this process of the up portion that your muscles really arent under the actual load you're lifting. Any more than 60 seconds of time under tension and you start to limit the hypertrophy actually (by decreasing activation of the mTOR pathway if we want to get technical).


5.samadhi


Jul 31, 2013, 5:53 AM
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Re: [5.samadhi] using Negative in training for hypertrophy? [In reply to]
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Just wanted to add, this won't hypertrophy your forearm muscles obviously...although it will work them I doubt many advanced climbers would see much growth from this. This is for lats, rear delts, pecs, biceps, rhomboids, traps, etc.


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