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Eccentric training, often referred to as negative training, is a powerful technique that focuses on the lowering phase of an exercise rather than the lifting phase. It’s a valuable tool for muscle growth, strength development, and injury prevention. In this article, we’ll explore the concept of eccentric reps, how to incorporate them into your workout routine, and the benefits they offer to fitness enthusiasts of all levels. Understanding Eccentric Reps Eccentric reps, or negative reps, involve emphasizing the lowering phase (eccentric phase) of an exercise. This is typically the phase where you resist gravity and return the weight to its starting position. For example, in a bicep curl, the eccentric phase is when you lower the dumbbell back down after lifting it. The three phases of a repetition in resistance training are as follows: Concentric: This is the lifting phase where you contract the target muscle to lift the weight. Isometric: This is the midpoint where the mus...

Forced reps are a powerful training technique used by experienced athletes and bodybuilders to push their muscles to the limit and stimulate growth. This advanced method involves continuing a set of exercises with the help of a spotter or partner after reaching muscle failure. In this article, we’ll explore the concept of forced reps, how to incorporate them into your workout routine, and the potential benefits and risks associated with this intensity-boosting strategy. Understanding Forced Reps Before diving into the specifics of using forced reps, let’s clarify what they are and how they work: Forced reps are additional repetitions performed with assistance from a spotter or training partner once you can no longer complete a lift on your own. Typically, this occurs at the point of muscle failure, where you’re unable to perform another repetition with proper form. Here’s how forced reps are typically executed: Choose an exercise and load an appropriate amount of...