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20 Tips on Eccentric Isometrics.
1. Eccentric Isometrics are the single most effective training protocol I know of for improving functional strength, size, athletic performance, and joint health. So what exactly are Eccentric Isometrics?
2. It’s essentially a slow eccentric followed by pause in the stretched position but not just any stretched position its the maximal stretch you can get while staying as tight as possible.
3. In other words, the muscles are holding a lengthened position thus the name eccentric isometric as the eccentric refers to the type of isometrics or a lengthening isometric
4. Additionally you’re not just holding for the sake of holding and increasing time under tension but you’re actively pushing or pulling into the position. Simply you’re attempting to lengthen the muscles more and more and more even though biomechanically or externally there will be no additional change in body position. Simply it’s not a normal pause rep.
5. All eccentric isometrics are a form of pause reps but not all pause reps are eccentric isometrics.
6. Research shows the emphasis on the slow eccentric under high tension and high activation as well as stretch conditions activates our muscle spindles or intrafusal.
7. Muscles spindles are tiny feedback mechanisms imbedded within are larger muscles or extrafusal fibers which maximize proprioception and kinesthetic awareness.
8. One of the reasons I went back to school when I was 25 even though as swore of doing more research is because I was determined to find the best way to train particularly in regards to mastering body mechanics and mastering movement because I became so injured. The more I looked into the research the more clear it became to me that the key the holy grail of strength training and movement mastery if you will lied in the muscle spindles.
9. Eccentric isometrics allow this due to optimization of muscle spindles. This can be done without the coach having to hold you by the hand and walk you step by step through each set.
10. Your body is very very good about giving appropriate feedback we just need to give it the chance to do so and eccentric isometrics allow the feedback and more importantly the ability to attend to all of this invaluable feedback.
11. Every single workout I fine tune and refine my form.
12. We use pain as another indicator
13. Can and should be applied to most movements
14. Stay as tight as possible
15. Find first natural stopping point which is inevitably ends up being 90 on most movements.
16. Focus on alignment and posture from head to toe
17. Concentric should be as powerful as possible while maintaining control but should automatically occur.
18. Breathing should be modified breath holding like sipping air through a straw. But don’t overly concern yourself with it.
19. Because of the high levels of intramuscular tension, the emphasis on the eccentric or stretch, and the biomechanically sound positions not to mention the neuromuscular efficiency that these produce, this allows the heaviest loads to be lifted in the safest manner which not only increases strength & size but also joint health & athletic performance.
20. If you feel pain and discomfort use the eccentric isometrics protocol to make the necessary adjustments so that you don’t feel pain.
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