2:1 Accentuated Eccentrics
When coaches say "accentuated eccentrics" what they're basically talking about is lowering a weight slowly. Accentuate means to emphasize, and the eccentric is the lowering or negative phase of a lift. Along with improving the mind-muscle connection, accentuated eccentrics increase time under tension, crucial for muscle growth.
So, for 2:1 accentuated eccentrics, you'd use both legs (or arms) to explosively lift a load, then lower slowly with just one arm or leg. Here's how that looks on the leg extension:
The lifting portion should be explosive, while the lowering portion should take about 5 seconds. The former improves muscle fiber recruitment. The latter increases mechanical tension, metabolic stress, and fatigues a greater number of muscle fibers. And since the muscle is under tension for longer, blood can't enter the muscle, creating a hypoxic environment. This boosts metabolic stress and increases growth factors like IGF-1, further boosting muscle gains.
Keep the 2:1 technique at the end of training for 3-4 sets of 4-8 reps.