Anyone understand this?

[ConquerLife]

I know you guys are busy, so I'll be brief. ;-)

I'm trying to implement the Arthur Jones experiment, and Tim's recommendations for packing on the muscle, and living a healthy lifestyle. The problem is that even though I've been working out for some time now, the Arthur Jones experiment all sounds like mumbo jumbo to me. Anyone understand what he's trying to get across there in general, and what he means by "negative" or "eccentric" work. Wikipedia and other places don't give a very clear definition for it. If anyone has a clearer understanding on how to do this, it would be greatly appreciated.
Thanks,

~ConquerLife

[kamakiri]

It is a 4 week work out plan where you train your muscles to failure every time you work out. The large muscles in your legs for example, are not for explosive sprints or high jumps. You don't notice it much, but their main purpose it to keep you upright while standing or walking.


Tim's training method trains the 'marathon muscles' the ones that are there that you use unconsciously. You can think about it this way while doing squats:

Explosive training, nearly lumping up, while doing squats will train your muscles to do exactly that. You will notice a change, they will get bigger, and you will feel tired, but that kind of training will be targeting the muscle fiber that works with quick movement.

With ketonic training, you are using a lighter weight, and slowly training one set to failure. You lift until you can lift no more. Try it, count to 5 going up, and then count to 5 going down. With this you train the muscles that you normally use while standing still. They also tend to be bigger so continual use (walking a for example) does not tire them out.

When they talk about negative work, they mean you concentrate on opposite side of the movements. For example while bench pressing, people usually concentrate on lifting the weights, and the upward movement. Tim is telling you to use the downward movement more effectively by doing it slowly. Try it and you will quickly see how tiring it is to go slowly. Doing that also trains the larger 'marathon muscles'.

[captaink]

Research seems to indicate that the microscopic fibre injuries are more frequent when you do the negative part of the exercize (lowering the weight, for example) slower and thus more intensive.

Those microscopic injuries actually promote muscle growth, so don't worry if it sounds painful.

::captaink::

[kamakiri]

Those microscopic injuries actually promote muscle growth, so don't worry if it sounds painful.


It is painful. You get stiff as hell every time you do this work out.

You can adapt it to any workout plan you have actually. Full body exercises are the best (squats, bench press), but the principal works for everything. Just slowly count to 5 on the way down, 5 on the way up, and do one set to failure.