[jack]

Thank you

[jack]

thank you

It’s main impact is on increased muscle protein synthesis, so over 6 months , the amount of muscle you will gain for your efforts will be higher . Your progressive overload will still be a reflection of your programming , if that’s correct and your eating as should , you will progress lifts , that stimulus coupled with the supps = more muscle .

[jack]

Thank you

[jack]

thanks man

Personally I don’t think they need counting they just need to be super controlled. Every inch of the eccentric should be controlled and muscle group focused

[jack]

I do… but it doesn’t need to be a blanket 3 seconds. So long as you have full control of the load in that portion , you’ll be causing some damage to the muscle .

Now stuff like a leg extension maybe I could be using a 1-2 seconds eccentric bit pausing at the top for a second where the value of the movement is , or on a squat variation I could use 2-3 seconds eccentric and add a pause at the bottom to eliminate any elastic energy or bounce , on a chest press I might actually just do 1-2 seconds eccentric and just focus on an explosive concentric . So this is just examples , but ultimately you benefit massively if you control the load in this portion

Thanks

[jack]

Control it that’s all. Like Meg says

I personally hate slow eccentrics unless I’ve got an injury.

Control doesn’t have to mean slow. Just as long as you have control of the weight and it’s safe then all is good

Thank you . Just overthinking it

[jack]

nice one meg

I personally focus on controlling my eccentrics on every exercise.

I think people slow down stuff too much, think too much into it and it pulls away from training

But just a simple control of the eccentric No over thinking just progress

[jack]

Agree with Jord, try to pick machine based movements with independent handles/arms over fixed bilateral movements like a barbell or smith.

is it a case of just being glued to the cable mahine as my gym is poor

e.g single arm cable press

single arm flies

[jack]

Do a run of single arm pec dec , it should help even things out

how would you structure it on 3 sleeps ?

[jack]

In the morning.

Nice one

[jack]

Would you recommend taking anything extra if training late at night to help body get in more relaxed state for bed

[jack]

I second this. My quality of sleep has improved massively since using Dream Sleep pre bed.

would you still use this if only guarenteed 5-6 hours of sleep a night due to work ?

[jack]

At 4 sleeps , 1 pec dec after dips

Looks awesome 🙂

Would you have any rotation on this ?

[jack]

Not worth doing , just more hip
Thrusts and leg presses with feet a touch wider ( no silly stances , just literally normal
Stance + 1inch either side further out )

Leg curls 2 sets 10-12 12-15

SDLD 2 sets 6-8 8-10

leg press 2 sets 10-12 -12-15

Hip trust 2 sets 10-12 12-15

Leg extention 2 sets alternating 8-10 10-12

3 sets calf raises

i swap out leg extention for 2 squats every rotation.. Good idea ??

Our should i add anything on 4 sleeps

[jack]

At 4 sleeps , 1 pec dec after dips

Looks awesome 🙂

pec dec alternating or 1 normal set ?