Eccentric lifting (or negative lifts) is merely slowing down the movement on the eccentric portion of a lift, such as during a bench press, you would count to about 5 or 6 as you lower the bar to your chest and explode up. During the eccentric phase of a lift, the muscle becomes more stretched out, there is more stress on the muscle, which ultimately targets more fibers of the muscle. Therefore, it is imperative that you include eccentric lifting in your workouts for one: periodization (as previously mentioned in the blog) and two: increase the benefits of your workouts and build hypertrophy (muscle size) faster and in a larger amount.
by straining more muscle fibers during eccentric lifting, you create more microscopic tears in your muscles, which is how your muscles become stronger and larger.
(I will be posting videos soon of my eccentric workouts to show you an example :))
However, you must also implement concentric lifting (lifting normal speed) in order to periodize your workout as well as improve your explosive power instead of pure strength.
Last tips: you must also focus on properly breathing (exhaling on the lift up and inhaling on the way down) to maximize your muscle development along with full range of motion. You must perform each exercise all the way up and all the way down to receive the full benefits of the workout. Try out the eccentric lifting and I guarantee you will be more sore and see a significant difference in your size and strength :)
http://www.thepumpingstation.com/anatomy.html
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