Effect of lengthening the eccentric phase on strength and the morphological characteristics in a group of Lebanese active men and women

Abstract

Research aim: The aim of this research was to study the effect of resistance training on active men and women to improve their different fitness components especially strength and morphological characteristics based on their own goals. This technique consists of lengthening the eccentric phase of each exercise from 2 seconds to 5 seconds. The aim is not only to change and improve my personal practice and knowledge, but to actually induce professional advancement in Gym961. In other words, the aim is that the proposed study will eventually enable a better way of working out by the means of implementing a new technique based on research and evidence. Methods: Two groups of 10 Lebanese males and females aged (20-40 years) were evaluated for strength, power and speed before and after 8 weeks of resistance training. Body composition was evaluated by two methods (skin fold thickness and Tanita machine). The circumferences of the arms legs chest and the trunk were taken by a physiotherapist. Tests for strength: 1RM for bench press, squat and dead lift has been used. All tests were performed before the test, after 4 weeks and after 8 weeks of training. Training session of all the subjects was not modified except for the eccentric phase that was increased (5 seconds) in the eccentric group (group test: GT) compared to the control group (GC). Results: the main finding of this study was that both group concentric and eccentric improved most of their morphological and physical characteristics. The extended eccentric contraction group GT) showed better results after 8 weeks of training. The most significant improvements were a higher decrease in body fat % (-9.33 ± 2.97%) in the GT compared to the control group (-3.27 ± 1.38 %), a higher increase of 1RM squat (+11.97 ± 7.69% vs +3.70 ± 2.77% respectively for GT and GC), a higher increase in the 1 RM Deadlift (+9.8 ± 5.74% vs + 4.95 ± 5.62% respectively for GT and GC) and a higher Bench press increase (+ 11.59 ± 5.89% + 7.71 ±8.45% respectively for GT and GC). Conclusion: this study suggests that lengthening the eccentric training phase has positive effects on strength and morphological characteristics for active men and women.