Slow down you move to fast. In this 3rd installment of body building techniques to gain muscle fast we'll spend a little more time on intensity to force muscle growth.

When you lift weight there is what's known as the concentric movement and the eccentric movement. The concentric move is what everyone primarily focuses on but there is great value in the eccentric portion of the move as well.

Here's how it works, the concentric movement refers to the actual lifting of the weight. The lowering of the weight is the eccentric movement or negative movement. Lifting a weight and then lowering it slowly, resisting the downward movement, stresses muscle fibers more thoroughly further inducing muscle growth.

To employ this body building technique in training perform your lifts in a cycle of 2-3 seconds up and 3-5 seconds down. If you can do as many reps as you normally would you ain't human. This places a more constant tension on your muscles as opposed to the more "normal" lift where people tend to rest and the top and bottom of their lifts.

Another way to use eccentric training is as a standalone exercise. For instance, many people have trouble doing chin-ups. By placing a step under the pullup bar its possible to bypass the lifting movement and perform negative reps. Using this technique you would soon build the strength needed to perform the concentric and eccentric movements together.

Many people, myself included like to perform 1-2 negative reps to finish out a set after training to momentary failure. How ever you chose to use this body building technique I'm sure you'll find it indispensable to maintaining proper intensity.