Tip Go Slow Hold and Explode Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Go Slow Hold and Explode Eccentric-isometric training blends together three different training stimuli to bludgeon your muscles Here' s how it' s done by Jacob James August 15, 2019August 27, 2019 Tags Training Eccentric isometrics (EIs) are a movement where the eccentric or negative portion of the lift is lowered in a controlled manner, and then held in that position for a pre-determined time before completing the actual lifting phase of the exercise. Rep Ranges and Tempos Given that EI's use tempos that aren't "normal," it's best to perform movements in the 1-6 rep range. The eccentric portion should last between 3-6 seconds, with the isometric being held for anywhere between 2-7 seconds. Any less and you'll negate the benefits from pausing in the lengthened position. Any longer will add to fatigue, again negating the intended outcomes. When it comes to intensity, start conservative and adjust as needed until you're moving the weight at the pre-determined tempo for the pre-determined number of reps. Generally speaking, finish the set with another two reps in the tank. This is how it would look if you were doing a typical set of EI's using elevated push-ups with, say, a 55X1 tempo: Elevated Push-Up with Eccentric Isometrics 5: The duration (in seconds) of the lowering portion of the lift. 5: The duration of the isometric hold. X: This means to do the lifting part of the rep as explosively fast as good form allows. 1: The duration of rest at the "top" or "rest" portion of the lift. The Benefits of Eccentric Isometrics Post activation potentiation: EI's prime the CNS for strength training, thus allowing a greater training effect. Increased proprioception: EI's tidy up body mechanics and body positioning while improving motor control and neural firing patterns, all of which allow for a greater training effect. Fixes left-right imbalances: Doing EI's in a unilateral manner does wonders for shoring up strength in a deficient limb. Facilitates immense force absorption capabilities: If you're a fighter, EI's teach your body to move efficiently while using the most biomechanically accurate positions. This will allow your body to absorb high-impact force as efficiently as possible. Practical Application To obtain the most bang-for-the-buck, do exercises that involve a significant stretch and muscle lengthening. For instance, any squat variation (like a Bulgarian split squat) works well, as do hinge variations (such as an RDL), pull variations (such as a single-arm lat pulldown), and press variations (dumbbell overhead press, etc). Bulgarian Split Squat – Eccentric Isometric Protocol Feel free to allow creativity to flow. Experiment and see what's effective. Bilateral and unilaterally based movements are equally effective, but unilateral movements (like single-leg Romanian deadlifts) tend to work well for those who have poor biomechanics when doing bilateral movements. Landmine Squat – Eccentric Isometric Protocol Key Points EI's improve your power, strength, stability, and movement efficiency. Performing controlled eccentrics and pausing at your biomechanical end-range yields fantastic benefits ranging from performance to longevity. EI's correct your movement patterns and mobility issues. EI's teach proper force absorption and efficiency for combat sports. EI's can be used year-round for a host of bilateral and unilateral exercises. Ideally, the eccentric portion of the movement should last between 3-6 seconds and the isometric part of the movement should last between 2-7 seconds. Whether you're a wrestler, MMA fighter, a blue belt or just someone that likes to work out, adding EI's into your plan will turn you into a battle-ready beast. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training 5 Reasons You re Not Getting Stronger There's more to getting strong than just lifting heavy stuff. Here's how to keep the gains coming. Powerlifting & Strength, Training Tony Gentilcore October 24 Training Tip Two New Ways to Attack Your Back Use eagle pulldowns and spider rows to build the back you've always wanted. Here's how. Training Gareth Sapstead September 5 Training Tip The 2 1 Technique for Big Legs Hammer your hamstrings without all the joint stress and CNS fatigue. Here's how. Bodybuilding, Legs, Tips, Training Eric Bach December 19 Training Tip No More Forearm Pain From Benching Bench press heavy enough for long enough and your forearms will get cranky. The hammer press can fix that. Training Chris Peil December 17