= Move faster progression with more concentric bench press - Dear Visitors exercise plans to lose weight, This article, entitled = Move faster progression with more concentric bench press, we have prepared this article carefully for you so you can retrieve information therein. Hopefully you understand the contents of this article that we put under the category muscle-and-fitness, well, happy reading.

Title : = Move faster progression with more concentric bench press
link : = Move faster progression with more concentric bench press

= Move faster progression with more concentric bench press

De Ergo Log

athletes experienced strength can increase their maximum weight for the bench press by ten percent in just a couple of weeks to raise the level faster than normal - and more slowly lowering of normal . Researchers at the University of Rome write about this in the International Journal of Sports Medicine.

Study
Researchers believe that lifting weights in a faster muscle growth gives an extra boost. They also suspect that endurance athletes tend to train speed that are easier -. That probably is not the speed that will produce the best results

The researchers conducted experiments with 20 subjects in their forties, all of whom had been doing weight training for 18 to 19 years. The researchers divided the subjects into 2 groups. The subjects in one group continued to train as they were used to doing, moving the weights to your own favorite for the bench press [SPS] pace. This was the control group.

The experimental group performed bench presses at a fixed speed. The subjects pushed the weights to 80-100 percent of its maximum velocity [FPS].

The following figure shows that the upward movement concentric experimental group had 0.8 seconds to perform. This movement took control group 1.3 seconds. Downward eccentric movement took 2 seconds in the experimental group and 1.5 seconds in the control group.

Both trained twice weekly groups using weights that were 55 percent of the weight that you could only manage 1 rep [1RM]. Between sets they rested for two minutes. For bench press training experimental group ended when athletes could only raise 80 percent of their maximum speed; the control group continued to train to the point of exhaustion.

Results
After three weeks, the researchers found that the maximum force of the subjects in the control group had remained constant, but the subjects in the experimental group had increased by 10.2 percent. The maximum speed had also increased more in the experimental group than in the control group.

Researchers suspect that the acceleration of concentric movement resulted in muscle tissue gets stronger electrical impulses of the nervous system. And as a result, more contracted muscle fibers, and therefore develop, which would otherwise be the case.

Conclusion
"This study shows that the speed of execution of an exercise leads to a specific muscle recruitment throughout the period," the researchers conclude. "This information is useful as a guide to work out an optimal training and training protocols particularly useful for endurance trained subjects." .

Source
Int J Sports Med 2012 May; 33 (5) :. 376-80

Source: http://www.ergo-log.com/faster-concentric-movement-more-progression-with-bench-press.html

The post = Move faster progression with more concentric bench press appeared first on http://xbodyconcepts.com/faster-concentric-movement-more-progression-with-bench-press/

Thanks for Reading = Move faster progression with more concentric bench press

Thank you for reading this = Move faster progression with more concentric bench press, hopefully can give benefits to all of you. well, see you in posting other articles.

You are now reading the article = Move faster progression with more concentric bench press Url Address https://exerciseplanstoloseweight.blogspot.com/2016/06/move-faster-progression-with-more.html

Tweet