Benefits Of Eccentric Training

When you lift and then lower a weight at the gym, there are 3 phases to this repetition. The eccentric, isometric and concentric phases. Let’s use a biceps curl as an example the concentric phase is when you lift (or curl) the weight thus shortening the muscle. The isometric portion of the lift occurs when the muscle is at its shortest, neither lengthening nor shortening-as in holding the dumbbell still at the top of the curl. The eccentric phase of muscle contraction occurs when lowering the weight back to its starting position.

If you’ve visited a gym, then you know that the concentric phase is what most people concentrate on almost to the total avoidance of the other two phases. And hey, I get it. I mean lifting heavy weights can give you a sense of machismo as you grunt and groan your way through your workout but focusing on only one phase of training can lead to injuries. Most non-contact injuries in sport occur during the deceleration phase of movement. If the body cannot properly slow down a movement then this loss of control often causes injury and faulty, inefficient movement. To avoid injury and keep at peak performance, you must include all three phases in your workout routine.

How to focus on the eccentric portion

Concentrating on eccentric movement requires that you slow down when lowering the weight. We use what is called a 4/2/1 timing. Using a squat as an example, you would lower into the squat for a count of 4 as you reach the bottom position. You then pause, holding the bottom position for 2 seconds and then return to the standing position for a count of 1. With the biceps curl as an example, you would curl the weight to a count of 1, hold at the top for 2 seconds then lower to a 4 count. This type of training requires you to use light weights that you can lift for 12-20 reps.

Why is this type of training so awesome?

*Helps prepare ligaments and tendons for heavier loads and faster training speeds *Builds muscular endurance

*Elicits greater improvements in muscular strength

*Greater “time under tension” (the amount of time the weight is lifted) means greater improvements in muscle growth.

*Produces less cardio and respiratory stress and less fatigue than concentric training. *Increases max strength, muscular endurance and hypertrophy and retains those gains longer when you have stopped training.

NERDY STUFF BELOW-may contain weird words

Muscle Actions: Muscles produce tension in a variety of ways. The 3 muscle actions that occur are eccentric contraction, concentric contraction and isometric contraction

Eccentric Phase: The eccentric phase is also called eccentric deceleration because you are decelerating (or slowing down) the weight as gravity tries to make it come crashing down.

Did You Know? That most non-contact sport injuries occur during the deceleration phase of movement. That’s why it’s important to have good eccentric strength and proper full body balance and control.

Deceleration In Action During walking, just before heel strike, your butt and hamstrings must work eccentrically to slow down the lead leg.

Not Just For Beginners Don’t think that eccentric training is just for rookies. Athletes will also concentrate on this phase during off-loading portions of their seasons—such as when their season ends. Athletically, it is a great way to recuperate as there is less metabolic demand on the body.