Do you incorporate eccentric exercise (negative training) into your workouts? If so what are your favorite eccentric exercises? Also do you do any body weight ecccentric exercises?
While you are stronger and more resistant to fatigue in the eccentric phase of a movement, deliberately over stressing it leads to a whole new world of muscle soreness, not too sore on whether the strength gains are improved all that much, though.
static holds is what you want, however, and you can do with any bodyweight excercise, and is designed to take advantage of, and tax eccentric strength.
with squats - do as many as you can until you feel speed and form fading, then hold a position halfway down until your crying or fall over. you can do it multiple times, but not needed.
Chinups - as many as you can until speed and form start to fail, then try and hold at the top of the movement.
Pushups - as many as you can with good speed, then try and hold a point halfway above the ground.
you can adapt it to most excercises, and most variations and progressions.
remember to keep track of your reps and time till failure so you can beat it next time.
i have incorporated eccentric training with bench press, squats, chins, and a lot of other exercises. it's more of a once a month if i remember it kinda deal though. Ive never regularly performed eccentric exercises and i don't even know if it's logical. I know it does destroy your muscles though because the muscles are lengthening and contracting at the same time, a deadly combination.
I'm a big fan of incorporating eccentric movements in. I do eccentrics a lot on weighted chin ups and bench press. I have not done it on squats but have a few times with bodyweight pistol squats.
I think they have helped with my strength. I don't usually do high rep training (stick to 6 or below), so when I hit a plateau with a certain weight for several sessions on end, doing eccentrics is part of how I break through it. That or adding minuscule amounts of weight like 2.5lb plates.
I'm not opposed to incorporating eccentric movements to improve performance if just adding resistance isn't feasible (raising with two arms and lowering with one in a push-up as a way to transition to one-arm pushups, for example) but the evidence that eccentric training has any consistent benefit over traditional concentric/eccentric training just isn't there.
I have done eccentric weighted chins quite a few times. At one time I used to do about 8 reps of fairly slow reps for one set. Recently I was doing one rep and would just hold at the top and the weight would gradually take me down to the bottom position. The idea is that you do not lower yourself. The weight lowers you while you resist all the way to the bottom. Use a weight that allows you to resist for up to a minute and a half.
It's really unpleasant. lol