Eccentric Upper Body Workout Plan:
The first thing to note is that eccentric exercise are performed with a weight that is not used during the concentric phase of the movement. For example, if you perform a set of bench press with 50% of your one rep max (1RM), then you will use 50% of your 1RM when performing the next set.
If you perform a set of leg extension with 80% of your 1RM, then you will use 80% of your 1RM when performing the next set.
You may have noticed that there is no such thing as “concentric” or “eccentric.” You would need to do both at the same time.
So what does it mean to perform them together?
Well, the term “together” means that you perform two sets of each exercise. Now let’s say you want to increase the amount of repetitions on your next set of squats.
What would happen if you did three sets instead of just two?
You might get stronger, but it wouldn’t necessarily make squatting easier because it would still require a certain level of strength to lift heavy weights for multiple reps.
What you would want to do is perform the first set of squats very heavy. So heavy that you only perform five reps.
After your first set, rest. Then you would perform a second set with about 30% of your one rep maximum. In other words, you might perform four reps with a weight that you can only handle for five. The third set should be somewhere in between the first and the second.
This type of training can be very beneficial for multiple reasons. It can help you increase your overall strength, and it is a great way to improve muscular endurance without having to rely on lighter weights.
Remember, though, that this is not suggested as a replacement for normal heavy weight training. You should still be focusing on lifting heavy in order to increase your maximum strength potential.
One thing that you might notice is that the endurance of your fast twitch muscles is not particularly well developed. This is probably because endurance has a lot to do with slow twitch muscles, and eccentric exercises primarily target fast twitch muscles.
How can you fix this?
Well, you can either increase the weight on your eccentric exercises, or you can simply perform repetitions of slow twitching muscles.
Here is one example of how you could do that. You can choose any exercise that works on the muscles in which you want to improve endurance, and then perform slow reps of that exercise for a period of time.
So if you want the endurance of your chest muscles to develop, you can perform a set of push-ups for as long as possible without resting. For the best results, you should increase the weight on your eccentric exercises as you continue with this routine.
Don’t be surprised if you feel a little sore the next day or two. There are certain muscles that you use more often than others (such as your chest), and they might feel a little taxed at first.
Just remember to stick with it, and soon you’ll be able to perform complicated actions for extended periods of time.
The next section will talk about flexibility training.
Flexibility is important for anyone (of any age) who wants to improve their health and physical abilities. There are many benefits to being flexible.
First of all, it can help you avoid injuries. In addition, it can make some physical activities a lot easier.
Have you ever seen a really flexible person twist their body into the most unusual shapes?
It’s remarkable to watch. You might even be a little envious of these people, but do not despair. With some training, you too can enjoy these benefits.
The exercises that you will be performing in this section are intended to improve your overall flexibility. Depending on the intensity with which you train, dramatic changes should start to appear after about a month.
Flexibility is classified into four different categories. These categories are:
1. Active Flexibility – This refers to the degree of motion that is available at your joints.
So, if you can easily touch your toes, that means you have a high level of active flexibility in your legs.
2. Passive Flexibility – This refers to the amount of pressure that is required in order to stretch (bend) a particular muscle group.
So, if you need to stand on a block in order to touch your toes, that means you have a high level of passive flexibility in your legs.
3. Static Flexibility – This refers to the amount of time for which you can hold a stretch.
4. Dynamic Flexibility – This refers to your overall ability to perform a full range of movement in a particular joint or series of joints.
In this section, we will be focusing on increasing your overall flexibility by performing stretches. You should pick one area of your body to focus on during each session.
For example, you might choose to work only on your legs during one session and your arms during the next session.
It is also important that you warm up before performing any of these exercises. This will help reduce the risk of injury and will also help you go further into each stretch.
For a general warm up, you can simply perform light aerobics for at least five minutes. There are also many warm up exercises for the muscles that you will be using for each particular stretch. I suggest that you look these up online to see which ones are best for you.
In any case, once you are warmed up, you should then stretch the particular muscle group that you have chosen to focus on. Hold each stretch for at least 30 seconds, but no longer than 60 seconds.
As with the exercises in the previous section, you will want to rest at least 1 minute between stretches in order to give yourself time to recover a little before going on to your next stretch.
The order in which you perform your stretches is not important; however, I will present a basic schedule for your convenience:
Day 1: Upper Body Day 2: Rest Day 3: Lower Body Day 4: Rest Day 5: Upper Body Day 6: Rest etc…
As you can see, you get to rest on the days that you are not focusing on your lower body. This is to help prevent fatigue from setting in as well as to give your legs a chance to catch up in terms of recovery.
Remember, your goal is to improve the flexibility of your entire body, not just your legs. In any case, I believe that this six day on, one day off pattern will work well for you.
As for how long you should continue with this schedule, I think you should try to stick with it for at least three months. If you can manage to do that, I think you will see great improvements in your flexibility.
Of course, you are free to continue the schedule if you are enjoying the results that you are seeing.
I suppose what I am really trying to say is that there is no time limit on this schedule.
Sources & references used in this article: