Joe DeFranco's Industrial Strength Show #541 When To Program Slow Eccentrics, Exercise Sequencing for Better Joint Health & More!
Oct 2, 2025
This solo discussion dives into the importance of eccentric duration for muscle growth and when to intentionally slow it down. Learn what pitfalls to avoid in your strength and muscle-building journey to maximize gains. Joe also explores the relevance of glucose monitoring for non-diabetics and addresses common misconceptions about insulin spikes. Additionally, he offers valuable tips on programming joint-friendly exercise sequences. Packed with insights to enhance your training regimen!
AI Snips
Chapters
Transcript
Episode notes
Default Rep Tempo: Control The Lowering
- Use a controlled 1.5–2 second eccentric by default and drive concentric reps as hard as possible.
- Slow eccentrics (3–6s) are useful for teaching technique, joint comfort, or rehab.
Use Slow Eccentrics For Learning And Rehab
- Teach newbies slower eccentrics to engrain consistent technique and reduce injury risk.
- Use eccentrics during rehab and when joints hurt to make lighter weights feel sufficiently challenging.
Finish Sets With One Slow Eccentric
- After reaching concentric failure, add one slow eccentric (5–8s) to squeeze extra hypertrophy from the set.
- Use this rarely on specific exercises like lat pulldowns, chin-ups, and dumbbell presses.