By training through the positive and negative portions of a rep, you can take greater advantage of each for accelerated growth. Add the following exercises to your split-repertoire to see serious muscle growth.
One-Arm Smith Machine Overhead Press
STEP Right Concentric Focus 1a Starting with the bar at shoulder level, press bar up to full extension with right arm 1b Transfer bar to left hand 1c Lower bar to shoulder level with left arm 1d Transfer bar to right hand and REPEAT 7 more times. After your last rep, don’t transfer the bar to the right hand, but begin the next step of the sequence without rest starting with your left arm.
STEP Left Concentric/Right Eccentric Focus 2a Starting with the bar at shoulder level, press the bar to full extension with your left arm 2b Transfer bar to right hand 2c Lower bar to shoulder level with right arm 2d Transfer bar to left hand and REPEAT 7 more times. After your last rep, don’t transfer the bar to the left hand, but begin the next step of the sequence without rest starting with your right arm.
STEP Right Concentric/Left Eccentric Focus 3a Starting with the bar at shoulder level, press bar up to full extension with right arm 3b Transfer bar to left hand 3c Lower bar to shoulder level with left arm 3d Transfer bar to right hand and REPEAT 7 more times. After your last rep, don’t transfer the bar to the right hand, but begin the next step of the sequence without rest starting with your left arm.
STEP Left Concentric/Right Eccentric Focus 4a Starting with the bar at shoulder level, press the bar to full extension with your left arm 4b Transfer bar to right hand 4c Lower bar to shoulder level with right arm 4d Transfer bar to left hand and REPEAT 7 more times. After your last rep, don’t transfer the bar to the left hand, but begin the next step of the sequence without rest starting with your right arm.
STEP Right Concentric/Left Eccentric Focus 5a Starting with the bar at shoulder level, press bar up to full extension with right arm 5b Transfer bar to left hand 5c Lower bar to shoulder level with left arm 5d Transfer bar to right hand Once you’ve completed all five steps, rest 3 minutes then repeat this entire sequence, but begin the sequence with the left arm.
One-Arm Dumbbell Lying Triceps Extension
STEP Right Concentric Focus 1a Starting with the dumbbell in the down position, press the dumbbell up with right arm 1b Transfer dumbbell to left hand 1c Lower dumbbell with left hand 1d Transfer dumbbell to right hand and REPEAT 7 more times. After your last rep, don’t transfer the dumbbell to the right hand, but begin the next step of the sequence without rest starting with your left arm.
STEP Left Concentric/Right Eccentric Focus 2a Starting with the dumbbell in the down position, press the dumbbell up with left arm 2b Transfer dumbbell to right hand 2c Lower dumbbell with right arm 2d Transfer dumbbell to left hand and REPEAT 7 more times. After your last rep, don’t transfer the dumbbell to the left hand, but begin the next step of the sequence without rest starting with your right arm.
STEP Right Concentric/Left Eccentric Focus 3a Starting with the dumbbell in the down position, press the dumbbell up with right arm 3b Transfer dumbbell to left hand 3c Lower dumbbell with left arm 3d Transfer dumbbell to right hand and REPEAT 7 more times. After your last rep, don’t transfer the dumbbell to the right hand, but begin the next step of the sequence without rest starting with your left arm.
STEP Left Concentric/Right Eccentric Focus 4a Starting with the dumbbell in the down position, press the dumbbell up with left arm 4b Transfer dumbbell to right hand 4c Lower dumbbell with right arm 4d Transfer dumbbell to left hand and REPEAT 7 more times. After your last rep, don’t transfer the dumbbell to the left hand, but begin the next step of the sequence without rest starting with your right arm.
STEP Right Concentric/Left Eccentric Focus 5a Starting with the dumbbell in the down position, press the dumbbell up with right arm 5b Transfer dumbbell to left hand 5c Lower dumbbell with left arm 5d Transfer dumbbell to right hand Once you’ve completed all five steps, rest 3 minutes then repeat this entire sequence, but begin the sequence with the left arm.
Single-Leg Press
STEP Right Concentric Focus 1a Starting with the foot platform in the down position, press the platform up with your right leg 1b Transfer platform to left leg 1c Lower platform with left leg 1d Transfer the platform to right leg and REPEAT 7 more times. After your last rep, don’t transfer the platform to the right leg, but begin the next step of the sequence without rest starting with your left leg.
STEP Left Concentric/Right Eccentric Focus 2a Starting with the foot platform in the down position, press the platform up with your left leg 2b Transfer platform to right leg 2c Lower platform with right leg 2d Transfer the platform to left leg and REPEAT 7 more times. After your last rep, don’t transfer the platform to the left leg, but begin the next step of the sequence without rest starting with your right leg.
STEP Right Concentric/Left Eccentric Focus 3a Starting with the foot platform in the down position, press the platform up with your right leg 3b Transfer platform to left leg 3c Lower platform with left leg 3d Transfer the platform to right leg and REPEAT 7 more times. After your last rep, don’t transfer the platform to the right leg, but begin the next step of the sequence without rest starting with your left leg.
STEP Left Concentric/Right Eccentric Focus 4a Starting with the foot platform in the down position, press the platform up with your left leg 4b Transfer platform to right leg 4c Lower platform with right leg 4d Transfer the platform to left leg and REPEAT 7 more times. After your last rep, don’t transfer the platform to the left leg, but begin the next step of the sequence without rest starting with your right leg.
STEP Right Concentric/Left Eccentric Focus 5a Starting with the foot platform in the down position, press the platform up with your right leg 5b Transfer platform to left leg 5c Lower platform with left leg 5d Transfer platform to right leg (except on last rep) Once you’ve completed all five steps, rest 3 minutes then repeat this entire sequence, but begin the sequence with the left leg.
Written byJim Stoppani, Ph.D & Jimmy Pena, MS, CSCS
