Hola from the frostbitten madness of Worcester, Massachusetts—a land of cold hands, hot coffee, and even hotter debates on squatting technique.

I just wrapped up the keynote talk to 275 people here for the NSCA shindig titled “Top 3 Lessons from 2 Decades of Triphasic Training: From Heavy Loads to Transfer to Conditioning”—and let me tell you, it was an absolute riot.

The crowd? Wild.
​
The questions? Sharp.
​
The vibe? Full-send meathead meets applied physiology.

We went deep down the Triphasic rabbit hole, no brakes and with a pair swinging.

I may have even blacked out mid-sentence while ranting about eccentric overload—don’t worry, my nervous system came back online eventually.
​
​The Power of the Slow Lower​
Let’s talk about the unsung hero of strength—the eccentric phase.

Most gym-goers treat the lowering portion of a lift like it's radioactive.
Drop it fast, bounce it off some cartilage, and pray the bar goes back up as your doooode bro buddy yells "Its all you Bro!"

But in Triphasic, we slam the brakes and let the good pain roll.

For the rookies and the early intermediates:
Start with a 2–4 second controlled eccentric. That means:

• Bench like you’re lowering into a lava pit.
• Squat like you’re descending into hell... but slowly.
• Don’t bounce, don’t cheat, don’t wiggle.

The result?
Better joint health, improved strength, more muscle, and you start learning what intentional suffering feels like. Welcome to the iron church.

For the war-hardened lifting veterans:
You're ready for the real triphasic voodoo.

Block off 2 weeks for an eccentric blitzkrieg:

• Hit the movement 2–3 times a week.
• Lower for 4–6 seconds.
• Go heavy. Not “snap your spine” heavy, but smart-heavy.
• 3–5 reps per set.
• Watch your muscles scream like they just got dropped into a cryochamber.

This is the productive kind of muscular micro-trauma—the kind that tells your body, “You better come back stronger, or you’re toast Bubbba”

Why Eccentrics Work So Darn Well​
Eccentric loading creates targeted damage at the cellular level. Your muscle fibers? They get roughed up, humbled. Then, they rebuild with vengeance—stronger, thicker, ready to handle punishment.
It’s anti-fragility in barbell form.

Bottom Line

• If you’re new? Slow your eccentric.
• If you’re advanced? Devote a full 2-week training block to eccentric overload.
• Regardless? Better is better.​
  Train with purpose, not just force.

Thanks to everyone who showed up live, asked brilliant questions, and maybe even caught my impromptu rant about breathing through your left nostril while back squatting under a blood moon. (Kidding... sort of.)
​
My lunch time is ending here and back to the fold I go.

See you next time, you glorious freak.

Much love and controlled descents,
Dr. Mike
​
PS– Want to go deeper down the rabbit hole of Triphasic madness? Check out the second edition of Triphasic Trainingthat I co-authored with the madman himself, Cal Dietz:
​www.triphasic2.com​

_____________________

Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

..