Strength Sensei 101
Eccentric Loading: Part II
More insights into the pioneering training methods of Charles R. Poliquin
Velocity-based training is a popular trend in strength coaching today. Using special electronic devices that measure how fast a barbell is lifted in the concentric phase, VBT gives insights into the quality of a workout, particularly those designed to develop explosiveness. But for getting extremely strong in a hurry, Charles R. Poliquin believed the best way was to focus on slow eccentric training.
The Strength Sensei wrote that there are many forms of eccentric training, citing these two examples he might prescribed for an accumulation (overloading by volume) phase:
- Use 110-120% of the 1RM, 4-6 sets of 4-6 reps, resting 4-5 minutes between sets
- Slow tempo of execution, lowing the bar in 8-10 seconds
For an intensification phase, he gave these six examples he might prescribe:
- Use 3-6 sets of 3 reps at 125%, 3 reps at 132.5%, 2-3 reps at 140 percent
- Moderate tempo of execution, lowering the bar in 3-5 seconds
- Using equipment that enables the trainee to use greater resistance in the eccentric range than the concentric. This is nothing new, as the Strength Sensei cited German research that dates back over four decades. [Tschiene, P. In Mittlepunkt: Das Specielle Krafttraining. Leistungssport. 4, 267-274. 1977] Nautilus founder Arthur Jones developed a line of commercial resistance training machines that enable the user to do that.
The machines were part of Jones’ “Omni” line that he introduced in the famous Colorado Experiment involving elite bodybuilder Casey Viator. [Jones, A. The Colorado Experiment. Iron Man. 32(6). 1973.] One such unit was the Nautilus Omni Shoulder Machine.
The Omni Shoulder Machine enabled you to perform a seated shoulder press with a neutral grip (hands facing each other) with the assistance of your legs during the concentric portion of the exercise. You would lift the weight to extended arms with the help of their legs, pressing against a footplate.
You could perform a set to concentric failure, then use your legs to help you lift the weight to extended arms to complete a few more reps, further exhausting the muscles. Another option is to use a weight that is heavier than you normally could lift through the concentric range but use your leg strength to assist you in lifting the weight. Because you can lower more weight than you can lift, the Omni machines made it practical to perform negative-focused workouts without training partners.
Another device, and one that the Strength Sensei promoted in seminars and many articles, was the use of eccentric hooks. The units are loaded with additional weight on one end; the hooks attach to the outside barbell sleeves.
Let’s say your max back squat for a single repetition is 200 pounds. You could load the bar to 200 pounds and then add 20-40 pounds to each of the hooks. You would remove the weight from the supports, then slowly squat down. When the units touch the floor, the hooks release from the barbell, enabling you to stand up with the weight. As the weight is significantly lighter, you can pump out a few additional reps to reach concentric failure. As a general guideline for most exercises, the Strength Sensei said you do not want to use a weight that is so heavy that you cannot lower the weight in less than 3-5 seconds.
- Enlist the help of training partners to add additional weight to the bar after concentric failure. Take the bench press, for example. The Strength Sensei said at the end of a conventional set of 4-6 reps at 80-82% of 1RM, training partners could add 25-30% more weight to the bar, help you raise the weight to extended arms, then you would lower the bar slowly. This assistance would enable you to perform for several additional reps (again, the 3-5 second guideline would apply to help you determine when to end the set).
- Enlist the help of training partners to apply resistance to the barbell during the eccentric phase. Let’s use the bench press again. Rather than waiting until you reach concentric failure to increase resistance, during each set the trainee applies pressure to the bar during the eccentric phase of the lift. This method takes an alert spotter, as surprisingly little effort is often needed to apply optimal overload.
To increase eccentric overload during the bench press, a training partner can apply resistance to the bar during the lowering phase. (Miloš Šarčev photo)
- Perform unilateral work that focuses on eccentric contractions. With this method, usually performed with machines, you would raise the weight with two limbs and then lower it with one.
Consider the leg extension machine, using a resistance that enables you to perform 4-6 repetitions. You would lift a weight with both legs, then lower it slowly with one. This method enables you to lower weights you could not lift concentrically with one leg for a single rep. However, be aware that there are many machines where such a method is not advised as they come with a high risk of injury. For example, using this method on a leg press machine could create a high level of harmful shearing force on the pelvis.
Eccentric Training and Program Design
The Strength Sensei believed that these types of eccentric overload methods should only be performed after 1-2 years of strength training. The first eccentric overload method he recommended would be simply slowing down a lift’s eccentric portion. Let’s take a barbell curl. A protocol might be 3 x 4-6, 6111, rest 3-4 minutes. Thus, you would curl the weight to your shoulders in 1 second, pause 1 second at the peak contracted position, lower the bar in 6 seconds, and pause 1 second – that’s one rep!
The Strength Sensei believed that slow eccentric training was a superior method to increase absolute strength, in contrast to fast eccentric training (i.e., plyometrics) which focuses on rapid force development (such as emphasized in VBT). This difference influences long-term planning, particularly for athletes. Here’s why.
Slow eccentric training is associated with high levels of muscle soreness, taking as much as 7-10 days to completely recover from a workout. [Newham, D.J., Mills, K.R, Quigley, R.H., Edwards, R.H. Pain, and fatigue after concentric and eccentric muscles contractions. Clinical Science. Jan 64(1):55-62. 1983] During this period, your ability to display force can be decreased. For athletes, the Strength Sensei would reserve slow eccentric training for the preparatory period and fast eccentric training for the competitive period.
Eccentric training is a valuable training method that Charles R. Poliquin discovered in his early years as a strength coach that enabled his athletes to get a competitive edge. Give it a shot and see just how strong you can become! (TSS)
