While training for bodybuilding competitions and gaining muscle, every rep counts. But what truly defines the “perfect rep” for unlocking maximum gains? Renowned IFBB Pro, Marc Lobliner, sheds light on this elusive concept, focusing solely on hypertrophy and the science behind muscle growth.

Lobliner’s philosophy revolves around two key components: the explosive concentric phase and the controlled eccentric phase. He emphasizes the importance of understanding these phases to optimize muscle stimulation and induce hypertrophy effectively.

Concentric and eccentric phases have equal significance: Lobliner

In a recent YouTube video uploaded to Tiger Fitness, Lobliner talked about how the concentric phase, where you lift the weight against gravity, should be explosive. “I want to try and move it as fast as possible because I’m pushing as hard as possible,” he explains. This explosive movement recruits more muscle fibers and enhances the rate of force development, crucial for hypertrophy.

However, the eccentric phase, the controlled weight lowering, is equally significant. Lobliner stresses the importance of slowing down this phase to induce microtrauma in muscle fibers. This microtrauma is a catalyst for muscle repair and growth, making the eccentric phase a cornerstone of hypertrophy training.

He said, “A study published in the Journal of Applied Physiology found Eccentric training led to greater hypertrophy gains than doing concentric training alone and we use this to our advantage during the season.” According to Lobliner, this demonstrated that eccentric training leads to greater hypertrophy gains compared to concentric training alone.

Moreover, incorporating eccentric movements can also result in increased strength gains over time, as the muscles adapt to higher stress levels. But why does Lobliner advocate for explosive concentric movements despite the emphasis on controlled eccentric training?

The focus on neuromuscular adaptation and mind-muscle connection

Lobliner says that the answer lies in “neuromuscular adaptations mind-muscle connection whatever you want to call it. Neuromuscular adaptations of explosive concentric movements help improve the rate of force development which is the RFD rate, a critical element in many athletic performances.” Explosive concentric movements improve the nervous system’s ability to recruit muscle fibers rapidly, enhancing power and speed.

On the other hand, controlled eccentric training induces metabolic stress, promoting muscle growth and adaptation through hormonal responses and muscle cell signaling. Injury prevention is another crucial aspect of Lobliner’s approach. He highlights the importance of eccentric training in strengthening tendons and reducing the risk of injuries. However, he warns of the dangers of eccentric training and advises caution to avoid injuries.

As Lobliner puts it, “If I’m aiming to move it as fast as possible, that’s an explosive concentric. If I am lowering the weight slowly, I’m going to recruit more muscle fibers and cause more damage.” The perfect hypertrophy rep entails balancing explosive concentric movements and controlled eccentric contractions.

By mastering this technique, individuals can optimize muscle stimulation, induce microtrauma, and ultimately unlock maximum gains in muscle size and strength. Let us know your opinion about Marc Lobliner’s insight for the perfect rep.