Eccentric-Overload Technique #10:Partner-Assisted Overloading!

Aloha my friends!

Today will likely be the LAST installment of this Fitness-Tip Friday mini-series, where I’m giving you a set of techniques that allow you to get all the incredible benefits of eccentric-overloading (see FTF Week 89) WITHOUT requiring specialized equipment!

So far I’ve given you eccentric-overload techniques for the quads, the entire leg, the biceps, the calves (gastrocnemius), the hamstrings, the chest (pectoralis major), the shoulders (deltoids), the abs, and the triceps.

So far they’ve all been “self” eccentric-overload techniques… meaning you don’t even need a spotter to perform them. However, I wanted to take today to highlight the fact that if you DO have a spotter or workout partner, it opens up a whole new world of overloading options!

All you have to do is have your partner push (or pull) on the equipment (or on you if it’s a bodyweight exercise) during the eccentric / negative phase of the lift!

Take the partnered exercise I’m doing in the GIF below as an example:

Eccentric-Overload Technique #10:

• Target Muscle: Any Muscle (biceps used as an example)
• Exercise: Partnered Eccentric Overloading

In this example I’m doing a set of “straight-bar” preacher curls, and having Eliza (my wife) push down as hard as she can during the eccentric / negative phase of the curl while I try to resist it!

This partnered technique can be particularly useful for at-home workouts or if you don’t have access to much equipment, because you don’t need anything heavy for it to work. As you can see in the GIF above, all I’m using is a broom. In many cases you won’t need anything at all — the resistance you need is generated by your partner.

It also facilitates BILATERAL eccentric overloading (both sides at the same time), while most self-assist overloading techniques can only be done UNILATERALLY (one side at a time).

And again, this at-home bicep overloading exercise is just an example. You can apply this partnered technique to virtually any exercise targeting any muscle!

As with all the other eccentric-overload techniques I’ve shown you, I recommend resisting hard enough that it takes a full 4 seconds to get from the beginning to the end of each eccentric phase.

Application: Use this partnered technique to add eccentric overloading to ANY exercise!!

Regional Hypertrophy Side Note: Doing bicep curls with your forearms locked in a supinated position in front of your body, as is shown in the GIF above, preferentially work the INNER biceps (short head)!

You can find science-based regional hypertrophy techniques and tips for every major muscle in the body in the “Regional Hypertrophy Training” section of both All-Access Memberships!)

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

1) Week 89 | “Self” Eccentric-Overload Technique #1: The Quads!

Relevant Research Article(s):

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

Relevant Dr. Gains YouTube Video(s):

1) How To Do MAXIMALLY EFFECTIVE BICEP CURLS!! (Fix These 2 Major Form Mistakes!!)

Relevant Dr. Gains Workout Program(s):

1) Hypertrophy Series Biceps & Forearms Program