Eccentric training Flashcards
1
Q
How much greater load can be lifted using ECC vs CON?
A
30-50% increases in ECC vs CON
2
Q
What intensity and volume is seen as most beneficial?
A
High intensity and low volume
3
Q
How much strength increase can be seen from ECC training?
A
1-25%
4
Q
How much can jump height be increased by with ECC training?
A
5-10%
5
Q
Does ECC increase fascicle length and sarcomeres in parallel or series?
A
Series
6
Q
What anabolic hormone does ECC exercise increase?
A
IGF-1
7
Q
Are quicker hypertrophy gains seen with ECC or CON training?
A
ECC - 4 weeks vs 6 weeks
8
Q
What lifting speed should be used with ECC training?
A
1:4
9
Q
Should you lift above or below 1RM when ECC training?
A
Above (110-150% 1RM)
