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Leslie Petch Lee | NASM CPT
@lpetchlee1

36,599 followers

SELF-ASSISTED ECCENTRIC OVERLOAD PULLOVER PROTOCOL FOR ENHANCED CHEST & BACK STRENGTH!! . Eccentric overloading takes advantage of the fact that muscles can handle a greater load during the eccentric phase relative to the concentric phase of a movement. The result is enhanced muscle strength and size. One drawback is it requires partner assistance to drive the weight up and complete the concentric phase. Enter the biomechanical drop rep (vs. drop set) which combines a heavy eccentric movement with a lighter, speed and power concentric movement within a single rep. The combination allows one to safely use a supramaximal load on the stronger eccentric phase for a potent strength and hypertrophy stimulus to the targeted muscles while focusing on speed and power production by, in this case, the pressing muscles using a relatively lighter load on the weaker concentric phase. The key is to perform the eccentric phase in a slow and controlled manner followed by an explosive and powerful concentric phase. Pullovers, typically performed with DBs, are considered en effective accessory exercise for primarily building and strengthening the pecs and lats. However, the potential risk of shoulder injury dictates they be performed with light to moderate loads. Applying the self-assisted biomechanical drop rep protocol to barbell pullovers is a safe and effective way to handle heavier loads and enhance the stimulus to the target muscles. Setup: For a small person like myself straddling the load across two platforms provides enough of a deficit to safely handle the eccentric overload and roll the bar over my torso to set up the dead-stop speed press. Bigger individuals may need a slightly more elevated surface on either side. If you’re bigger or don’t have access to two platforms, step aerobic boxes are a good alternative as shown in this video of 2 of @dr.joelseedman_ahp ‘s NFL athletes https://youtu.be/iO9Rv_085Ow. These can also be set up on a squat cage or power rack as shown in Joel’s article at https://www.advancedhumanperformance.com/blog/eccentric-pullovers #trainsmart #fitlife