N=1 / saha deneyi
4-Second Eccentric Phase on RDLs
Deney kodu: EXP.2026.RDL-009 · Durum: completed
Kısa cevap
A 6-week tempo-controlled study examining whether a 4-second eccentric deceleration phase amplifies hamstring mechanical strain, pelvic hinge stability, and proximal hamstring hypertrophy.
Hipotez
Extending the eccentric phase to 4 seconds while keeping the concentric explosive will optimize hamstring tendon load accumulation and increase Time Under Tension (TUT) for better hypertrophy.
Metodoloji
Barbell Romanian Deadlift executed with a strict 4-0-1-0 tempo (4-second negative, 0 pause, explosive 1-second drive, 0 top rest). Knee flexion locked at 15 degrees throughout.
Katılımcılar
Örneklem: N=1 (Individual)
Kontrol değişkenleri
Lifting belt usage, lifting straps usage, knee bend angle (15 degrees fixed).
Sonuç
Hypothesis validated: 4-second eccentric RDLs maximized hamstring tension and elicited profound eccentric muscle adaptation.
Pratik çıkarım
Slowing down the RDL eccentric phase to 4 seconds eliminates lower back shearing, concentrates maximum tension on the hamstrings, and produces unmatched muscle fiber recruitment.