“Self” Eccentric-Overload Technique #1: The Quads!

Aloha my friends!

Eccentric overloading is one of the most effective training technique that weightlifters can use to boost their gains! (At least for those who have been consistently training for 6+ months — muscle growth is different for “untrained” individuals just getting started.)

Studies consistently show that, on average, working a muscle eccentrically (aka via “negative” contractions):

• Triggers greater increases in hypertrophy AND Strength
• Grows muscle fascicle length (concentric contractions don’t)
• Triggers more contralateral growth
• Results in greater fast-twitch muscle fiber growth
• Improves range of motion and flexibility to a greater extent

Your body is also able to generate significantly more power during eccentric than concentric contractions. AND  — despite all of the above — eccentric contractions are less likely to cause injuries and are even more effective at rehabbing existing injuries!

Now, it’s important to note I said on average, because there are more than a few muscles that actually react better to concentric contractions in many of those parameters. Muscle fiber type composition plays a large role in that. Eccentric contractions also influence regional hypertrophy (they work some regions of a muscle more than others). But the above is true of the majority of muscles.

So those are the benefits of eccentric training. Eccentric OVERLOAD training takes them all one step further, and introduces yet more benefits that even sub-maximal eccentric training does not — such as enhancing muscle stem cell proliferation!

So… what is eccentric overloading?

Simply put, it means using more weight than your normal (concentric) 1 rep maximum during the negative phase of an exercise.

Most of the time people use a spotter to achieve this. For example, you could load up 120% of your 1RM in a bench press, and have a spotter help you press the weight out… then they’d let go and you’d resist the descent of the barbell back down.

The problem though is that most people don’t HAVE a spotter consistently available to take off some of the load during the eccentric phase!

That is why in my programs I teach an equally-effective alternative that I call “Self-Spot Eccentric Overload”!

Exactly how the technique works varies though depending on the muscle group, equipment, and specific exercise… so over the next few weeks I’m going to do another FTF Mini-Series where each week I’ll teach you a different application of the “Self-Spot Eccentric Overload” technique!

Self-Spot Eccentric Overload Technique #1:

• Target Muscles: The Quads
• Exercise: Sitting Leg Extensions

To eccentrically overload your quads during leg extensions, set the weight to about 120% of your SINGLE-LEG 1 rep maximum, then use BOTH legs during the concentric phase (straightening your knees). At the top, remove one leg so that all the weight is being supported by the other, and use only that leg to resist the eccentric / negative phase (bending your knees)! 

Try to resist hard enough that it takes a full 4 seconds to get from the top to the bottom! If you can’t resist for at least 4 seconds with the very first rep, I recommend lowering the weight until you can.

Complete a full set overloading the same leg before switching to overloading the other side! However, since the contralateral leg will already be slightly fatigued from assisting during the concentric phases before being overloaded itself… take note of which leg you started with, and the next time you use this technique start with the opposite leg to ensure that you’re working both sides evenly!

Application: Use this technique to eccentrically-overload your quads without a spotter!!

Regional Hypertrophy Side Note: Remember how I said that contraction types have regional growth effects? Well, studies show that eccentric contractions activate & grow the vastus medialis INNER quad muscle more than the other quad muscles — that’s why it’s highlighted in the first GIF above!

Relevant Previous FTF Tips (for All-Access Members):

1) Week 81  | How to Work the Rectus Femoris Quad Muscle! (Sitting Leg Extensions DON’T)

Relevant Research Article(s):

1) Eccentric Overload during Resistance Exercise: A Stimulus for Enhanced Satellite Cell Activation

Relevant Dr. Gains YouTube Video(s):

1) Inner Quad / Teardrop / VMO Regional Hypertrophy NEW Science & Lifts (Build Your Vastus Medialis!)

Relevant Dr. Gains Workout Program(s):

1) Hypertrophy Series Total Leg Programs (Beginner & Advanced Versions)