3 Unusual Ways to Force More Muscle Growth During Gym Training with Barbells
When it comes to gym training, everyone is looking for ways to break through plateaus and force more muscle growth. While traditional methods like progressive overload and proper nutrition are fundamental, incorporating some unconventional techniques can significantly enhance your muscle-building efforts. Here are three unusual ways to force more muscle growth during gym training with barbells, backed by science and research.
1. Eccentric Overload Training
Eccentric training, also known as negative training, involves focusing on the lengthening phase of a movement. This type of training can cause greater muscle damage compared to concentric (lifting) phases, leading to increased muscle growth during the recovery period.
How Eccentric Training Works
When you lower the weight in a controlled manner, your muscles are under tension for a longer period. This prolonged tension results in more significant microtears in the muscle fibres, which are repaired during recovery, leading to muscle growth. Eccentric overload can be achieved by using a weight that is heavier than what you can lift concentrically, typically 120-140% of your one-rep max (1RM).
Implementing Eccentric Training
To safely perform eccentric overload training, you may need the assistance of a spotter or use machines that allow you to safely handle the heavier weight. Here are some methods:
- Forced Negatives: With the help of a spotter, lift the weight concentrically, and then focus on a slow and controlled eccentric phase.
- Eccentric-Only Sets: Use a weight that you can only handle eccentrically. Lower the weight slowly, and have your spotter or a machine assist in resetting the weight for the next rep.
- Tempo Training: Incorporate a slower tempo for the eccentric phase in your regular sets (e.g., 3-5 seconds down).
Scientific Evidence
A study published in the Journal of Applied Physiology found that eccentric training resulted in greater increases in muscle mass and strength compared to concentric training alone (Hather, et al., 1991). Another study showed that eccentric exercise induces more significant hypertrophy and strength gains than concentric exercise (Farthing & Chilibeck, 2003).
