# @nicolasiong on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/Ck8hDI_vso2
- **Gondola URL:** https://gondola.cc/posts/18976246-nicolasiong-instagram
- **Posted:** 2022-11-14T14:59:14.000+00:00
- **Account Owner:** Nicolas Iong Lee (@nicolasiong) — https://gondola.cc/nicolasiong

## Caption

How to make GAINS and keep your joints healthy with Slow Eccentric Training 💪🏽🐢

Currently I have some pain and tension in my elbows joints due to heavy weight training and boxing so I’m gonna lower the weights for the next 2-4 weeks and work with slow eccentric training.

5-6 exercises
3-4 sets each exercise
6-8 with 5 seconds negative reps

Why you‘ll benefit from slowing down the eccentric:
There are three key reasons why anyone could benefit from performing a 3 to 5 second eccentric on any given exercise.

1. They’re a great teaching tool
2. They’re joint friendly
3. They increase time under tension

If you’re intermediate or advanced, taking 2-4 weeks at a time to center the majority of your training around slower eccentrics could:

1. Provide a much needed break for your joints.
2. Serve as a reminder to clean up your form before loading anymore weight on the bar.
3. Even at an advanced stage, you could still tap into new found muscle & strength gains from improving the overall quality of your workouts across the board.

#training
#technique
#eccentric
#slow
#gains

## Stats

- **Views:** 0
- **Likes:** 13,311
- **Shares:** 0
- **Comments:** 47

## Tags

training, eccentric, technique, slow, gains

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