Increase Strength with Concentric Movements Only

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Peter Attia and Jeremy Loenneke's discussion on Peter Attia MD channel

Quotes From Source

“'They lift the weight up and drop it...'”

Story of claim

Athletes can enhance strength without muscle size increase by using concentric exercises, focusing on 1-5 reps to failure, avoiding eccentric motions.

  • Goal: Maximize strength while maintaining or improving strength-to-weight ratio, important for athletes like runners.
  • Proof: The emphasis on concentric movements with 1-5 reps helps increase strength, crucial for sports needing a high strength-to-weight ratio.
  • Nuances:
    • One to five reps to failure
    • 85%-100% of one rep max
    • Strength-to-weight ratio important for runners
  • Impact on Life: Helps athletes maintain competitive edge by optimizing strength-to-weight ratio without increasing size.

Investments

  • Price: Not mentioned
  • Time: Requires regular training sessions.
  • Effort: Involves focused and consistent workout routines.

Risks

Potential risk of overtraining or injury if not properly managed.

Alternatives

  • Traditional bodybuilding workouts with higher reps for muscle growth.

Get Started 🚀

  • Focus on lifting weight up and dropping it to emphasize concentric movement.
  • Use a trap bar for exercises.
  • Avoid eccentric movements during workouts.
  • Limit reps to a maximum of five per set.

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Reference Video