Tip: Lift With Two, Lower With One

This training method builds muscle several different ways, including increasing growth factors like IGF-1. Here's how to do it.

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.

Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Follow Eric Bach on Facebook