Eccentric isometrics (EIs) are a movement where the eccentric or negative portion of the lift is lowered in a controlled manner, and then held in that position for a pre-determined time before completing the actual lifting phase of the exercise.
Given that EI's use tempos that aren't "normal," it's best to perform movements in the 1-6 rep range. The eccentric portion should last between 3-6 seconds, with the isometric being held for anywhere between 2-7 seconds. Any less and you'll negate the benefits from pausing in the lengthened position. Any longer will add to fatigue, again negating the intended outcomes.
When it comes to intensity, start conservative and adjust as needed until you're moving the weight at the pre-determined tempo for the pre-determined number of reps. Generally speaking, finish the set with another two reps in the tank.
This is how it would look if you were doing a typical set of EI's using elevated push-ups with, say, a 55X1 tempo:
To obtain the most bang-for-the-buck, do exercises that involve a significant stretch and muscle lengthening. For instance, any squat variation (like a Bulgarian split squat) works well, as do hinge variations (such as an RDL), pull variations (such as a single-arm lat pulldown), and press variations (dumbbell overhead press, etc).
Feel free to allow creativity to flow. Experiment and see what's effective.
Bilateral and unilaterally based movements are equally effective, but unilateral movements (like single-leg Romanian deadlifts) tend to work well for those who have poor biomechanics when doing bilateral movements.
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