concentric/eccentric

[bonsey]

I was just wondering how many of you guys applied a 3-0-2 sec protocol for lifting ( 3 sec for the eccentric and 2 sec for the concentric portions of the lift. Do you guys think this is an effective way too train all bodyparts? Everyone in my gym does 1 sec for the negative and 1 sec for the positive myself included most of the time, except for the last couple reps of each set. Thanks in advance.

[brew035]

I heard it will build some good mass. Its been working for me. 3-2 that is!

[bonsey]

Thanks. How many sets are really necessary with this method?I'm guessing about 6 for smaller bodyparts and 9 for larger ones.

[bluethunder]

If you do that ,do it on only certain exercises. You would not want to descend for 3 seconds on squats do you? IMO the tempo should be almost the same at least for squats.

[Lozgod]

I apply that to "pull" exercises. (curls, rows, lat pulldowns, etc.)