Did he lift the entire weight alone? You should not have been helping him, you know.

yea i kno it was suppost to be 130% eccentric and 0% concentric

and i dont think i rlly helped, obv jst kept weight balanced. I didnt help ne thing more than 5% (which shld of been fine b/c my eccentric was like ~110% )

I c people doing flat bench all the time and goin down so slow and havbe spotter lift it up for them.... with very heavy weight...

This post was edited by GSXR on Jan 22 2011 10:44am

Then perhaps you need to recollect on what was your 100% RM1 to begin with. To perform a solid 4 second descend on Eccentric RM1 at 130% you need to perform a concentric+eccentric RM1 of 100% under 1 seconds (Immediate factor) / 3 seconds eccentric ratio.

Meaning RM1 at controlled periods.
It's also trial and error mostly. 130% is only a scientific claim. It can be more or less for some folks.

up

I need help understanding

firstly, what RM1?

So is this stating that when I am doing say, bi-cep curls that I need to have my spotter help me pull the weight up but I need to slowly let the weight down?
Likewise for say benching; I need to slowly let the weight come down on to my chest and have my spotter help me get it back up (since I wont/shouldnt be able to) ?

is this correct?

if you're asking what RM1 means, it means your maximum rep done by you alone, involving eccentric+concentric contractions (full repetition done by you, solely).
and when doing 130% of RM1, your spotter doesn't only help you get the bar back up, he alone lifts it back up. all you do is the eccentric slow descent.

[
[As we've learned, muscle contraction works best when during Concentric contraction, the movement needs to be slow and fast when during Eccentric contraction.
What are the recommended time periods?

In every possible exercise or routine, the most recommended time period of Concentric contraction is 2 seconds. The recommended time period of Eccentric contraction is 4 seconds. Indeed, 4 seconds - 200% the time of Concentric contraction.[/QUOTE]

Eccentric contraction is the best for optimal strength gains, but also causes the most structural damage.
You should not abuse eccentric training exclusively, you will hurt yourself sooner or later.

ty 4 the bump

This post was edited by TheOak on Mar 31 2011 07:52am

up