Working Title: (Muscle Round) Overcoming Eccentric Banded Assisted Pull-up Machine Triceps Pressdown
Let’s get this out of the way first - I’m wrapped like a mummy ‘cause I’m beat to hell yet still find a way to lift no matter what so laugh all you want, I’m still showing up to the gym with a freshly torn calf muscle (first workout here with no boot on) and bone chips floating around in my elbow.
Now this is NOT a true Muscle Round from the brilliant @fortitude_training, but because the set structure was similar I had fun calling it this.
BACKGROUND INFO:
Fun fact - we are actually stronger when lowering a weight than we are raising a weight - research shows that can be anywhere from a 20-50% difference based on the individual.
Overcoming eccentric lifting uses that to our advantage to make the set as brutal as possible (I remember my brother @1_fit_native was looking at specialized equipment that would literally let you basically 5x load the negative of a damn BB squat compared to the positive portion - God would I love to try getting murdered by that setup and then need an immediate deload haha).
Back to here, I used both arms to lift the weight (in this case that means pressing the bar DOWN), and then lower the weight back with just one arm (bar returning UPWARDS) with a 3 second metronome negative.
Therefore, the eccentric, or negative port of the rep is with a load greater than I could have moved during the positive part of the rep.
To mimic a Muscle Round I alternated back and forth every 4 reps (yes I miscounted round 1) with which hand came completely off the handle (you don’t HAVE to completely remove it but you also better not be cheating - I plan to keep removing it altogether to be safe).
Because there was no actual rest period like a traditional Muscle Round, I hit failure on the positive portion of the rep which caused that round to finish.
Again, mimicking a Muscle Round I then lowered the weight, took a few breaths to gather myself (probably shouldn’t have but was wanting to keep the time interval the same), and finished off the remaining rounds I had out of the 6 (refer to my true Muscle Round tutorial).
Once I max out the stack (I am very close already), I plan to increase the band tension as a way to continue to progress this overtime.
While I am still fine tuning the ending details of the set, it was fun as hell, brutal as all get out, and immediately became a staple movement in rotation as well as part of my first ever TRAIN WITH ME True Coach option.
Give this a shot, and let me know what you think!
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