Two Components To Any Lift

In any given lift there are two components to the exercise, the positive and negative phase. The positive phase is referring to the concentric contraction of the lift and the negative phase is called the eccentric contraction. So now that we know that there are two different contractions in a lift how do we distinguish the two and how can we utilize them in our workouts? Chances are you are already preforming both contractions without even knowing it. Heres the break down of the two contractions:

Concentric Contraction

Like I mentioned above the concentric contraction can also be referred to as the positive phase in the lift or can be know as positive resistance training. In this phase what actually ends up happening is the muscle shortens. Think of it as flexing your bicep as an example, once you flex your bicep the muscle is shortening. This is done in an exercise by raising a weight from a starting position to full contraction. This is the part of the exercise where you do the lifting motion (ex. pushing the bar up on the bench press). This phase is actually the weakest level of strength when compared to the eccentric contraction. Another example of a concentric contraction is when doing seated dumbbell shoulder press, when you push the dumbbells overhead that is the concentric phase because your deltoids (shoulders) are shortening. 

Examples of concentric contractions:

Bicep Curls- curling the bar up

Shoulder Press- pressing the weight up to the top

Tricep Pushdown- pulling the weight down and flexing the triceps

Calf Raises- pressing up onto your toes (the top of the movement)

Eccentric Contraction

If the concentric contraction is the lifting phase then that leaves us with the eccentric phase which can be referred to as the negative phase or negative resistance training because it is the part of the lift when you are lowering the weight. In this phase the muscle lengthens opposed to shortening so if we were to relate this to a bench press when you lower the bar down to your chest your pectoral muscles (chest muscles) end up lengthening/ stretching. The eccentric contraction recruits more muscle fibres and will increase the tension on the muscle being trained. By hitting more muscle fibres with higher tension can then lead to growth. Next time you go to the gym try and lower the weight a bit slower than what you have done in the past to feel the difference. 
Examples of eccentric contractions: 
Dips- lowing your body down
Pull ups- lowering your body down
Push ups- lowing your body down
Dumbbell Rows- lowering the weight down

Now that we know the difference between the two we can start to include them in our training and lift smarter. Knowing the difference between the two contractions can help with lifting techniques, training smart in the gym, and also will help you understand tempo. I wont go into too much detail on tempo because there is an article coming up about it but an example would be something like 3:2:1. Next time you are in the gym try and stay focused on your lifts, if you are one of those gym goers that curl the bar up and just swing it right down fast try slowing it down otherwise you are missing half of the movement! Once you slow things down a bit more you will hit the muscle harder and can help you establish a mind- to - muscle connection. Enjoy! 

Ronnie Vercruyssen
"Every champion was once a contender that refused to give up"- Rocky Balboa 

Stretch It Out- Different Styles of Stretching and When To Do Them

Stretching can influence your life in a few different ways in the gym and outside of the gym. Now you could hear from one person you should always stretch and then the other could tell you only to stretch at a given time so how can we tell which is right and which is wrong? Well there are a couple different stretching variations believe it or not but for today I will go over static stretching, dynamic stretching, PNF stretching, and as a bit of a bonus I will include intra-set stretching as well. Stretching can become a key role in your life not only because it helps you become more mobile but it can actually help with your strength as well if preformed properly. With each variation I will discuss what each are, what makes them different compared to the others, and when could you incorporate something like this into your lifestyle. 

Static Stretching

Static stretching is the variation where you hold the stretch for a period of time normally in a range of 10-30 seconds. This is probable the most common type of stretching since it's a great way to improve overall flexibility. Static stretching is different compared to the rest because of the fact that you are holding a position for a longer amount of time (ex. stretching out your hamstrings by reaching for your toes) and you would hold the bottom position and count to somewhere between 10-30 seconds opposed to the other stretching techniques you may only hold them for a shorter period of time. Before you start preforming static stretching before a workout there are somethings to keep in mind. For instance, when you are working a muscle you are contracting it meaning you are shortening it. Now if you are preforming static stretching before or even during your workout you can actually end up working against yourself because one minute you are shortening the muscle from the contraction yet you are stretching it out. Don't get me wrong you may want to stretch it out but save it for after the workout. That is why I would recommend a more ideal time to preform static stretching would be after a workout or on a rest/ active rest day.

Dynamic Stretching

Dynamic stretching is performed by moving through a range of motion repeatedly. In a way you can think of it as going in and out of a stretch continuously for a couple of times, its common to preform this as though it is an exercise and you preform 10-12 reps. For some this may sound like the old stretching techniques I'm sure we all did in gym class where we do the bouncing toe touches, if that is what you are thinking you are on the right track however it is slightly different. That bouncing stretch some may have preformed can be referred to as ballistic stretching but when you compare it to dynamic its not as controlled, deliberate, or smooth. Each technique have their benefits you could get away with doing a combination of both but focus on the movement and make sure you have proper form. Some research has been show that dynamic stretching is beneficial in improving range of motion for function movements, daily living, and sports. Since this is slightly different compared to static stretching I personally preform some dynamic stretching on my leg day briefly after a 5-10min warm up just to prevent pulling anything, then preform static stretching at the end so Im able to walk tomorrow after a brutal leg workout. Like I mentioned before, be aware of stretching before a workout because you do not want to over stretch!

PNF Stretching

PNF stretching stands for proprioceptive neuromuscular facilitation. Makes sense right? Well an easier definition is it stands for active assisted stretching. PNF is a great stretching technique to help increase your ROM (range of motion) and can actually work more than ballistic and static stretching. This is the type of stretching you may see someone laying on their back with their leg on someones shoulder who is then helping stretch their hamstring slightly further than what they may have been able to do on their own. This can be done in a few different ways but the common way to do this is to do a 10 seconds stretch, 6 second contraction, and 30 second stretch. PNF stretching works because the isometric contraction activates the GTO (Golgi Tendon Organs- sensory receptors found within the muscle tendons. GTO's respond to changes in muscle tension and provides feedback to the brain to regulate muscle force) allowing the muscle to lengthen and experince a greater stretch.  

Intraset Stretching

Intraset stretching is slightly different compared to the rest because it can actually be considered a training technique instead. The way it works is it increases the muscle tension during an exercise which leads to more damage which increases the cell swelling response in the muscle (also considered the "pump"). Combined this will help promote muscle growth. A great example on how to incorporate this technique into your training is calf raises on the leg press machine. First preform a set and once you are done instead of letting the weight down allow the weight you're lifting to put the muscle on a stretch. Hold this stretch for 10-20 seconds, drop the weight and preform another set right after. The reason why this works so well is because when you get a pump the tissue around the muscle stretches so if you combine that stress with added tension of holding a weight at a stretched position the muscle will go through a large amount of damage. Next time if you plan on hitting calves go to the leg press machine, preform 10 reps with a 10 second hold after. Try and do this for 3 sets back to back and trust me when I say you will feel the burn! 

Ronnie Vercruyssen,
"Every champion was once a contender that refused to give up"- Rocky Balboa 

Machines vs Free Weight Exercises

Most gyms will have a variety of cardio machines, strength machines, as well as a free weight section. For starting out you may question which area you should primarily spend your time at. Depending on your goal it will affect your choice but for now lets say you just want to build up your strength or put on some size. Now how do you decide whether you should do free weight movements or rely on machines? Each option has its advantages and disadvantages so it can be smart to use a combination of the two, in the end you need to go with what works best for you. A lot of the commercial gym equipment you may come across are designed for an average height male so don't be alarmed if you first sit down on a machine and it doesn't fit you, ask a wellness coach there or if provided check out the steps on how to make the adjustments to fit your body. When I am giving a new member an orientation and showing them how to use the equipment properly it is key to remind them that what works for me is not going to work for them (I'm a little under 6'9" so what works for me is not going to work for a little lady!) and thats fine! The adjustments take a few seconds and you should be good to go. Normally it can be wise to start off with machines as a beginner to help build up that foundation and then start to add free weights into the program. It may throw some people off when they are using lets say 130lbs on the chest press machine but when they go over to the bench press and try 130lbs its a whole new ball game. The reason why it is more challenging is because you are activating more muscles to help stabilize the bar opposed to having a machine where all you do is press in a straight line. So now lets take a look as the pros and cons of each option.

Machines

Pros:

• Can easily target certain muscles
• Easier for a beginner
• Faster
• Safe (now you can still cause an injury if you do not use proper form but unlike free weight exercises there is no need for a spotter)
• Helpful when recovering from an injury

Cons:

• Built for an average height male
• Need multiple machines to train full body
• Difficult to develop stabilizer muscles
• Locked in place body movement
• Some machines require an orientation on how to use properly
• Not functional to everyday movements

Free Weights

Pros: 

• Helps develop small stabilizer muscles
• Movements are closer to bio-mechanical actions
• More versatile
• Don't need as much equipment to get a full body workout

Cons:

• Some movements require a spotter
• Can be tough to target certain muscles
• Takes longer to adjust the resistance/ weight

The points I listed above are just a couple of pros and cons for both free weights and machines, you may come across many more along your fitness journey. Neither one is better than the other however for some exercises they may be done more effectively when using one or the other (ex. some prefer free weight dumbbell curls opposed to the arm curl machine). In the end it comes down to what works for you and what will help you reach your goals effectively.

Ronnie Vercruyssen,

"Every champion was once a contender that refused to give up"- Rocky Balboa