I’ve heard about this training principle a while back from trainers I’ve met, and it intrigues me. Basically, you try to lift a 80-85% RM weight (the % RM that produces functional hypertrophy) concentrically as much as you can until you can barely lift anymore, then ask a spotter to help you lift the weights so that you can perform controlled negatives until you no longer can.
This principle is most effective in pressing movements like the bench press. Do as many full ROM reps as you can with your 80-85% RM, and once you get weak to go past the sticking point, do bottom partials until you can do no more. Once you can’t even budge the bar from your chest, let your spotter help you reach lockout and then perform controlled negatives as slowly as you can’t stop the weight from freefalling to your chest.
The principle dictates that you use only 2 sets per body part (1 compound and 1 isolation), like doing cable flyes and skull crushers after doing bench presses for your pecs and triceps. Another option would be to do only 1 giant set using 2 equipment, like doing the bench press outlined above, followed by dumbell chest flyes until concentric failure, followed by a press-fly concentric-eccentric combo until failure (during the eccentric fly part), followed by pure chest presses until concentric failure, followed by chest press negatives until eccentric failure.
The beauty about this training is that you can reach tremendous amounts of failure (both concentric and eccentrcic) with limited equipment, continuous TUT and only a spotter (unlike drop sets, wherein concentric failure is only the case and TUT is cut short when switching weights). However, it’s so taxing and painful that you can only do a few of those in a month.
It has been said to bust plateaus in strength, endurance and hypertrophy (due to the % RM used and the TUT of the exercise).
It kinda reminds me of Mentzer’s omnicontractions wherein you also fail concentrically and eccentrically (as well as isometrically) while using a 100% RM load. There may be other similar principles to this as well, but I’m not sure what they are.
I would like to know what you guys think about it. I wanna try this applying this principle to my program, so I’m asking for your help.
I also wanna know if some of you did something similar to this. I wanna know if it does produce results.