What if you would be able to become really powerful and put on some muscle just by means of your body — by the way you move?
A recent video from YouTube trainer Bodyweight Warrior covers the topic of muscle-building via eccentric training without the use of any equipment. According to the trainer, this type of training can create powerful muscle-building capabilities comparable to that of traditional weight lifting. The video has a rather innovative direction and refutes any misconceptions about the methods of getting stronger.
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In this blog, the video’s method — how the exercises are to be performed, their working mechanism, and the strategy that one can use to gain strength, wherever, whenever — is discussed. We also go into detail in terms of the steps you will have to take to make each one of these exercises and why they are effective, and also describe the situations where you can apply this for your ease of understanding.
What Exactly is Eccentric Training?
There are essentially two stages to any movement you do:
- Concentric: The muscle is shortening (like pushing the floor away in a push-up).
- Eccentric: The muscle is stretching under tension (like getting down into a push-up).
The work of the eccentric is the phase of the downward movement with retention of tension at the same time and this is also the phase where most people miss out on time. Fucking it slow leads to the muscle being under tension for longer periods of time and this causes reparable damage to muscle fibers resulting in the growth and strengthening of the muscles over time.
This video workout lays emphasis on reducing each rep to a duration of 5 seconds on the eccentric part, making optimal use of bodyweight even without equipment.
The Bodyweight Program of Eccentric Training (No Equipment Needed)
Here are all the movements that you can see in the tutorial. With our descriptions and instructions — if it feels a little bit confusing for you to follow, you can solve it by practicing all of them on your own:
1. Tempo Push-Up (5-Second Lower)
It is really a good idea to start in a plank. You could try to keep your back straight and lower your chest to the floor, counting slowly to five. A standard push will do.
What it targets: Chest, triceps, shoulders, coreWhy it works: Without becoming too technical, let us just say that the tempo of the descent can make the upper chest and triceps work in a more efficient manner than if to rely on the extra weight. Are you confused? Read on. I will explain concurrent, conversion, and contralateral validity concepts in the new rules for conducting your data and 506 validation for your experiments in another document.
2. Eccentric Squat
Begin your exercise, standing straight with feet hip-width apart. The lesser time you spend on the way down to complete the motion, the better your thigh muscles can develop. Use slower pace and pay attention to the alignment of your chest and knees with your toes. At a normal rate, rise to your feet.
What it targets: Quads, glutes, hamstringsWhy it works: With this less time-consuming squat eccentric technique, you will still contract the quadriceps and develop vastus medialis (inner part of the quadriceps) by squeezing and strengthening the quadriceps at a constant moderate pace.
3. Single-Leg Glute Bridge (5-Second Lower)
When you are lying on the floor with one bent foot and the other fully extended, perform the glute bridge exercise by lifting your hips upwards. Lower and go up as in a regular movement but in a slow and controlled manner.
What it targets: Glutes, hamstrings, lower backWhy it works: The typical one-leg part has a higher demand for muscle fibers and also deals with imbalances. The modification, on the other hand, serves to step the gluteal strength and hip stability up to a higher level.
4. Superman Hold to Slow Lower
Assume a superman posture, i.e. lift your arms and legs off the floor. Take 5 seconds to lower the limbs and torso to the ground. Repeat slowly and with care.
What it targets: Lower back, glutes, posterior chainWhy it works: People tend to overlook the muscles at the back of their body, which are however just as important for body posture and function as those in the anterior part. In fact, muscle deformation in the posterior chain also has a huge impact on movement.
5. Wall Sit with Controlled Pulse
Hold on to a squat while you are leaning on a wall. Gradually come down a few inches. Now, breathe, slowly and under control, and follow the rhythm of the pulse movement for a specific time.
What it targets: Quads, glutes, mental enduranceWhy it works: This way, the muscle never changes length, but it keeps pushing the limits that the isometric hold creates during the slow downward motion. By doing this, the muscles are being taught to co-contraction strength properties and their ability to stabilize and work under load in the body system.
How This Works With No Weights
The question is not -<— what you lift, but it’s the way you provoke the muscle to grow.
Eccentric contractions:
- Make the muscle work for a longer period of time
- Activate the fibers in the muscle more successfully
- Offer less stress to the joints
- Are particularly helpful to balance the muscles
- Establish a better communication between the mind and the muscle
Behind the scenes of the video, you can see that even Bodyweight Warrior is using the description “less is more” — the slower the motion and the fuller the control, the more efficient the workout is. And only because of these, even without using the gym equipment, this workout routine is still quite effective.
Way of Arranging the Training
Here’s the proposed layout according to the video:
- Do each exercise for 6-8 reps, with a 5-second lowering phase emphasis
- Perform 2-3 cycles of the movements
- Take a 30-60 second break after each one and 90 seconds in total between a complete circuit
Ways to reach the next level:
- Do one set more, or two sets more if you feel you can progress further
- Wearing a backpack or using elastic bands for resistance is the best way to achieve a higher level of difficulty
- Use the set as a core point of a full body training
In the end
What was told in the video, and the style of this workout is that essentially you don’t require heavyweights, bulky machines, or a gym to gain your strength. They are simply the control of the movement, the regularity in the performance, the willingness to be slow that you need the most.
People who use eccentric exercise are ideally suitable for those looking to increase muscle mass, relieve pain in their articulations, and gain functional strength by doing daily tasks – despite whether they are professionals or a mere novice.
Therefore, the next time you are in the position that you think you are short of equipment, take a note: the wisest part of strength may also come from a slower pace, thereby mastering your own body.
