Unlock the Power of Strength Training with Eccentric Exercises
Discover how eccentric training can accelerate muscle growth, boost flexibility, enhance strength, ignite metabolism, and break through workout plateaus.
Eccentric exercises are a game-changer when it comes to increasing muscle mass, improving flexibility, and building strength.
Understanding Eccentric Exercises
Muscle contractions occur in two main phases: concentric and eccentric. The concentric phase happens when a muscle shortens, while the eccentric phase occurs when the muscle lengthens under tension. For example, during a bicep curl, lifting the dumbbell involves a concentric contraction, and lowering it slowly is the eccentric phase.
While traditional strength training often emphasizes the concentric phase, maximizing results requires focusing on both phases, sometimes prioritizing eccentric movements.
Benefits of Eccentric Training
1. Accelerates Muscle Growth and Strength Gains
Muscle growth happens when muscle fibers experience controlled damage during workouts, followed by recovery. Satellite cells, located on the muscle fiber surface, play a crucial role in this repair process.
After muscle damage, satellite cells multiply and donate nuclei to the injured fibers, boosting production of actin and myosin proteins essential for muscle contraction.
Research shows that eccentric training increases satellite cell count by 27% within 24 hours, whereas concentric training does not significantly affect these cells. Notably, this increase occurs in type II muscle fibers, which grow larger and contribute to visibly bigger muscles.
Alongside muscle size, strength and power (force × speed) also improve. A recent University of New Mexico study found that eccentric training with controlled lowering phases of 2, 4, and 6 seconds over four weeks significantly enhanced strength and power among trained athletes.
2. Enhances Flexibility
Flexibility is vital across all sports, including strength disciplines. For example, Olympic lifts require substantial shoulder mobility.
Eccentric exercises lengthen muscles and increase joint range of motion as effectively as static stretching.
In a six-week study by Russell T. Nelson, participants performing eccentric exercises improved their joint mobility by 12.79°, slightly surpassing the 12.05° increase seen in those practicing static stretches.
3. Reduces Injury Risk
Eccentric training initially causes microdamage to sarcomeres and sensory nerves, temporarily reducing range of motion and strength.
However, within a week, muscles adapt by optimally stretching to handle the load, providing protective benefits against future injuries.
4. Helps Overcome Training Plateaus
Muscles can handle heavier loads during the eccentric phase compared to concentric. For example, if you struggle to press a heavier barbell during a bench press, you might still control the lowering phase slowly.
Leveraging eccentric movements enables you to gradually build strength beyond plateaus. Always use a spotter when working with heavy weights during eccentric training for safety.
5. Boosts Metabolism
For those aiming to lose weight through strength training, emphasizing eccentric exercises can be highly effective.
Wayne State University research found that whole-body eccentric workouts elevate resting metabolic rate for up to 72 hours post-exercise, benefiting both beginners and experienced athletes.
Similarly, Kansas University scientists observed significant metabolic increases 24 to 48 hours after eccentric sessions.
When to Avoid Eccentric Training
Despite its advantages, eccentric training is not suitable for everyone and should be avoided in certain situations:
- Individuals with joint conditions like osteoarthritis may experience increased joint pain.
- During recovery from injury, as eccentric exercises cause more muscle microdamage than concentric ones. Always consult a physical therapist before resuming training.
Incorporating Eccentric Movements into Your Workout
Nearly any exercise can include an eccentric focus by extending the muscle-lengthening phase under load. For example, during a bench press, lower the barbell over 4–6 seconds and press up in about 2 seconds.
Try these exercises with eccentric emphasis:
- Push-ups: Lower slowly, push up quickly.
- Negative Pull-ups: Jump up and slowly lower yourself down.
- Split Squats: Descend slowly, rise quickly.
- Weighted Squats: Controlled slow descent, brief pause, then quick ascent to improve hip mobility.
- Leg Extensions: Raise legs quickly, lower slowly.
- Dumbbell Shoulder Press: Lift fast, lower slowly.
Maintain a controlled, fast concentric phase without jerking to avoid injury. Aim for an eccentric phase lasting between 4 to 10 seconds.
What to Expect After Eccentric Training
Eccentric workouts often cause delayed onset muscle soreness (DOMS), reduced range of motion, and temporary strength loss for up to 48 hours post-session.
These effects are normal and precede adaptations that increase strength and resilience against future muscle strain and injury.
Frequency Recommendations
Due to the intense muscle strain and soreness caused by heavy eccentric training, limit such sessions to once per week to allow full recovery.
On rest days, perform light exercises focusing on the concentric phase to aid recovery.
If avoiding heavy eccentric loads, you can incorporate two to three eccentric-focused exercises per session regularly.
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