On the eccentric phase, advise varies… a lot. I’ve read Waterbury, recommending a fast, but controlled eccentric. Thibaudeau seems to recommend 2/3 second eccentrics and upwards. Similarly, DC Training seems to promote slow eccentrics. In another thread, I read that they should be saved for single-joint movements (http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/slow_negatives_when_and_why).
Rest-pause vs using the stretch reflex (touch&go)
I’m planning to do Thibs’ get jacked programme so I won’t have to think about this for a while, but that’s no excuse to remain ignorant. What’s everyone’s personal take on this, and why? In the past, I did most of my exercises with fast eccentrics (the weights didn’t plummet down, but I brought them down as quickly as I could), and never paused at the bottom. Now, I slowed down the eccentric phase (squats, bench) and started pausing between reps (deadlifts), and my poundages dropped considerably (±25 pounds per lift). Is this a good or a bad thing from a bodybuilding perspective?
The reason is, I keep reading: “who do you think is better off, the weenie doing strict rows with X pounds, or a guy doing kroc rows with double that weight?” So I’m kinda lost between doing everything “right” and just shooting for higher weights. This applies to rowing, too… Is it OK to cheat the weight up with my lower back in the last ±5 cm? Or not?
Looking forward to everyone’s input.