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SUPRAMAXIMAL UPPER BODY TRAINING

9/2/2020

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​·  Training method that has you use more weight during the eccentric/lowering portion of the lift than you can handle during the concentric/raising portion of the lift, this also known as heavy negatives
·  Studies have shown that individuals are between 20-60% stronger during the eccentric portion than during the concentric portion, this method takes advantage of that difference in strength
 
ADAPTATIONS
·  STRENGTH GAIN: due the to heavier loads experienced by nervous system
·  MUSCLE GROWTH: the eccentric portion of the movement causes the most muscle damage
·  POWER OUTPUTS: eccentric training recruits more Type II/fast twitch fibers because less motor units are recruited, so they must be of higher thresholds
·  SSC CAPABILITIES: trains the elastic system to store more energy that can then be transferred and produced
·  CONNECTIVE TISSUE INTEGRITY: slow cadence of movement leads to remodeling nd healing of damaged tissue

PERFORMING SUPRAMAXIMAL ECCENTRICS
·  ON YOUR OWN: Above I have a few video examples of how you can perform this method without a spotter.  It requires you to either use leg/hip drive or your other arm (in the unilateral lifts) to assist with the concentric portion
·  WITH A TRAINING PARTNER: It is much easier, you can perform this method with nearly any exercise because your training partner can assist you during the concentric portion of the lift and then let you perform the eccentric portion on your own.
 
EXERCISES ABOVE
·  Shoulder Press, Landmine Press, Pull Up, Dip, DB SA Row, SA DB Pullover, SA DB Skull Crusher, SA DB Bench Press
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  • TRAINING PROGRAMS
    • PERSONALIZED PROGRAMMING
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • ECCENTRIC ELITE TRAINING PROGRAMS >
      • ECCENTRIC POWER PROGRAM
      • ECCENTRIC HYPERTROPHY PROGRAMS
      • ECCENTRIC ATHLETE PROGRAM
    • ISOMETRIC ELITE TRAINING PROGRAMS >
      • ISOMETRIC SPEED PROGRAM
      • ISOMETRIC STRENGTH PROGRAMS
      • ISOMETRIC ATHLETE PROGRAMS
    • CLUSTER STRONG PROTOCOL
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
    • LACTATE RETENTION METHOD
    • CROSSFIT TRAINING PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • OLYMPIC WEIGHTLIFTING PROGRAMS
    • POWERLIFTING PROGRAMS
    • SUPERTOTAL TRAINING PROGRAMS
    • WAVE-LOADING TRAINING PROGRAMS
    • AT-HOME ATHLETE PROGRAM
    • TRACK & FIELD TRAINING PROGRAM
    • INTRODUCTION BEGINNER PROGRAM
    • AUTOREGULATED TRAINING PROGRAMS
  • GYM PROGRAMMING & CONSULTING
  • BLOG
    • PUBLICATIONS
    • EXERCISE DATABASE
  • DAILY WORKOUT
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me