Apr 7, 2023

 by Christopher windbigler

Welcome to our blog on eccentric training, where we will explore the unique world of eccentric exercises and their many benefits. We'll delve into the intricacies of eccentric muscle contractions, eccentric loading, and eccentric movements, while clarifying various terms related to this form of training. So, if you've ever wondered what eccentric means in fitness or how to incorporate it into your workout, you've come to the right place!

1. Understanding Eccentric Contractions Eccentric muscle contractions occur when a muscle lengthens under tension, as opposed to concentric contractions, which involve muscle shortening. During an eccentric contraction, the muscle resists an external force, such as gravity, while lengthening to control the movement. This is often referred to as the "negative" phase of an exercise, and it plays a crucial role in building strength and muscle mass.

   To provide a solid foundation for understanding eccentric contractions, we'll reference a few key studies that have explored their properties and effects:

   1. Roig, M., O'Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B., & Reid, W. D. (2009). The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. British Journal of Sports Medicine, 43(8), 556-568. Link

   This systematic review and meta-analysis compared the effects of eccentric and concentric resistance training on muscle strength and mass in healthy adults. The study found that eccentric training led to greater strength gains than concentric training, emphasizing the importance of focusing on the eccentric phase of exercises.

   2. Hortobágyi, T., & DeVita, P. (2000). Muscle pre- and coactivity during downward stepping are associated with leg stiffness in aging. Journal of Electromyography and Kinesiology, 10(2), 117-126. Link

   This study examined the relationship between muscle pre- and coactivity during eccentric contractions in older adults. The findings demonstrated that increased muscle stiffness was associated with an increased level of muscle coactivity, highlighting the significance of eccentric contractions in maintaining muscle function and mobility in aging populations.

   3. LaStayo, P. C., Woolf, J. M., Lewek, M. D., Snyder-Mackler, L., Reich, T., & Lindstedt, S. L. (2003). Eccentric muscle contractions: their contribution to injury, prevention, rehabilitation, and sport. Journal of Orthopaedic & Sports Physical Therapy, 33(10), 557-571. Link

2. Eccentric Training: Benefits and Applications Eccentric training takes advantage of the unique properties of eccentric muscle contractions to improve overall strength, stability, and power. By focusing on the eccentric phase of an exercise, you can enhance muscle growth, increase flexibility, and reduce the risk of injury. This training method is particularly beneficial for athletes looking to improve their performance, but it's also suitable for anyone looking to optimize their workouts.

   Eccentric training offers a range of benefits, including improved strength, muscle growth, and injury prevention. Here are five detailed ways to incorporate eccentric training into your fitness routine:

   1. Supersets with eccentric emphasis: Supersets involve performing two exercises back-to-back with minimal rest. To emphasize the eccentric phase, pair a traditional strength exercise with an eccentric-focused variation. For example, perform a set of bicep curls followed immediately by a set of negative-only curls (slowly lowering the weight for 3-5 seconds during the eccentric phase).

   2. Tempo training: Tempo training involves manipulating your repetitions' speed to focus more on the eccentric phase. For each exercise, slow down the eccentric portion by taking 3-5 seconds to lower the weight, followed by a brief pause at the bottom and a controlled, explosive concentric phase. This method can be applied to a variety of exercises, including squats, deadlifts, and bench presses.

   3. Eccentric-overload training: Eccentric overload training utilizes specialized equipment or techniques to increase resistance during the eccentric phase of an exercise. One example is using a weight-release mechanism, which allows you to lift a heavier load during the concentric phase and then release a portion of the weight for the eccentric phase. This technique can be applied to exercises like bench press, squat, or leg press.

   4. Plyometric exercises with an eccentric focus involve explosive, high-impact movements that train both concentric and eccentric muscle contractions. To emphasize the eccentric component, perform exercises that require controlled, slow landings, such as depth jumps or single-leg hops. Focus on absorbing the impact by decelerating your body and maintaining a stable landing position for a few seconds before repeating the movement.

   5. Assisted eccentric exercises: For those new to eccentric training or looking to improve their technique, assisted eccentric exercises can help ease the transition. These exercises involve using a partner, band, or machine assistance to support the concentric phase of the movement, allowing you to focus on the eccentric portion. For example, try performing assisted negative pull-ups by using a resistance band or a partner to help you complete the upward phase of the movement, then slowly lower yourself down during the eccentric phase.

3. Eccentric Loading: Maximizing Results Eccentric loading refers to the process of increasing resistance during the eccentric phase of an exercise. This is achieved by using heavier weights or adding external resistance to challenge the muscle further. Eccentric loading can lead to greater strength gains, as the muscle is forced to adapt to the increased demand. However, it's essential to progress gradually and allow adequate recovery time to avoid overloading the muscle.

4. Designing an Eccentric Workout An eccentric workout targets the eccentric phase of each exercise, with a focus on controlled, slow movements. Choose exercises that allow for a clear eccentric motion, such as squats, deadlifts, pull-ups, and bench presses to create an effective eccentric training routine. Perform each rep with a slow, controlled tempo during the eccentric phase, and ensure that the weight or resistance is challenging but manageable.

5. Eccentric Strength: The Key to Improved Performance Eccentric strength, developed through eccentric training, is essential to overall fitness. By increasing eccentric strength, you can improve your ability to generate force and absorb impact during athletic activities, leading to better performance and reduced risk of injury.

6. Eccentric Lifting for Enhanced Muscle Growth Eccentric lifting focuses on the eccentric phase of an exercise, which has been shown to stimulate greater muscle damage and promote increased muscle growth. By incorporating eccentric lifting into your training program, you can gain more strength and improve muscle hypertrophy.

Here's an eccentric-focused chest workout designed to help you maximize muscle growth and strength gains. Remember to warm up properly before beginning the workout and adjust the weights to your current fitness level.

1. Slow-Tempo Bench Press:

• Sets: 4

• Reps: 6-8

• Rest: 90 seconds

  

Perform a standard bench press, but focus on lowering the barbell to your chest over 3-5 seconds. Pause briefly at the bottom, then press the bar back up to the starting position at a normal tempo. https://www.youtube.com/watch?v=B2QjWFLPAOg

2. Eccentric-Emphasis Push-Ups:

• Sets: 3

• Reps: 8-10

• Rest: 60 seconds

Begin in a standard push-up position. Slowly lower your body to the ground over 3-5 seconds, then push back up at a normal pace. To increase the difficulty, elevate your feet on a bench or step.

3. Slow-Tempo Incline Dumbbell Press:

• Sets: 4

• Reps: 6-8

• Rest: 90 seconds

Set an adjustable bench to a 30-45 degree incline. Perform an incline dumbbell press with a focus on lowering the dumbbells to your chest over 3-5 seconds. Pause briefly at the bottom, then press the dumbbells back up to the starting position at a normal tempo.

4. Eccentric-Emphasis Dips:

• Sets: 3

• Reps: 6-8

• Rest: 60 seconds

Using parallel bars, perform a chest dip with a focus on lowering your body slowly over 3-5 seconds. Once you reach the bottom position, press back up at a normal pace. To increase the difficulty, add weight using a dip belt or weight vest.

5. Slow-Tempo Chest Fly:

• Sets: 3

• Reps: 8-10

• Rest: 60 seconds

Lie on a flat bench with a dumbbell in each hand. Perform a chest fly, focusing on lowering the dumbbells out to your sides over 3-5 seconds. Pause briefly at the bottom, then bring the dumbbells back together at a normal pace.

6. Superset: Cable Crossover and Eccentric-Emphasis Cable Crossover:

• Sets: 3

• Reps: 10 (each exercise)

• Rest: 60 seconds

Perform a concentric exercise with a standard cable crossover for 10 reps, focusing on maintaining a controlled movement throughout the exercise. Immediately switch to an eccentric-emphasis cable crossover, where you perform the concentric phase normally, then take 3-5 seconds to return your arms to the starting position during the eccentric phase. Complete 10 reps of the eccentric-emphasis cable crossover.

Here are three studies that have explored the effects of eccentric overload and eccentric training on chest muscles and upper body strength:

1. Doan, B. K., Newton, R. U., Marsit, J. L., Triplett-McBride, N. T., Koziris, L. P., Fry, A. C., & Kraemer, W. J. (2002). Effects of increased eccentric loading on bench press 1RM. Journal of Strength and Conditioning Research, 16(1), 9-13. https://journals.lww.com/nsca-jscr/Abstract/2002/02000/Effects_of_Increased_Eccentric_Loading_on_Bench.2.aspx

This study investigated the effects of increased eccentric loading on bench press one-repetition maximum (1RM). The researchers found that eccentric overload training significantly improved 1RM bench press performance, suggesting that incorporating eccentric overload in chest exercises can enhance upper body strength.

2. Norrbrand, L., Fluckey, J. D., Pozzo, M., & Tesch, P. A. (2008). Resistance training using eccentric overload induces early adaptations in skeletal muscle size. European Journal of Applied Physiology, 102(3), 271-281. https://link.springer.com/article/10.1007/s00421-007-0583-8

This study examined the effects of resistance training with eccentric overload on muscle size and strength. Participants underwent a 5-week strength training, program that included a flywheel device for eccentric overload training. The researchers observed significant increases in muscle size and strength, indicating that eccentric overload is an effective method for promoting muscle growth and strength gains in the chest and upper body.

Here's a lower body eccentric-focused workout designed to maximize muscle growth and strength gains in your legs and glutes. Ensure that you warm up properly before starting the workout and adjust the weights according to your current fitness level.

1. Slow-Tempo Squats:

• Sets: 4

• Reps: 6-8

• Rest: 90 seconds

Perform a standard squat with a focus on lowering your body over 3-5 seconds. Pause briefly at the bottom, then rise back up to the starting position at a normal tempo.

https://youtu.be/klRBFu15u34

2. Eccentric Romanian Deadlifts:

• Sets: 4

• Reps: 8-10

• Rest: 90 seconds

Start in a standing position with a barbell or dumbbells in your hands. Hinge at your hips and slowly lower the weight down the front of your legs over 3-5 seconds. Keep your back straight and maintain a slight bend in your knees. Once you reach the bottom of the movement, return to the starting position at a normal pace.

3. Eccentric-Emphasis Bulgarian Split Squats:

• Sets: 3

• Reps: 6-8 (each leg)

• Rest: 60 seconds

Place your rear foot on a bench or step behind you and hold a dumbbell in each hand. Perform a Bulgarian split squat by lowering your body slowly over 3-5 seconds. Pause briefly at the bottom, then return to the starting position at a normal pace.

4. Slow-Tempo Leg Press:

• Sets: 3

• Reps: 8-10

• Rest: 90 seconds

Set up on a leg press machine with your feet shoulder-width apart. Perform the leg press with a focus on lowering the weight over 3-5 seconds. Pause briefly at the bottom, then press the weight back up at a normal tempo.

5. Eccentric-Emphasis Step-Ups:

• Sets: 3

• Reps: 8-10 (each leg)

• Rest: 60 seconds

Hold a dumbbell in each hand and stand in front of a bench or step. Perform a step-up by placing one foot on the bench and pushing through your heel to step up. Slowly lower yourself back down to the ground over 3-5 seconds, focusing on the eccentric phase. Complete all reps for one leg before switching to the other.

6. Superset: Seated Leg Curl and Eccentric-Emphasis Seated Leg Curl:

• Sets: 3

• Reps: 10 (each exercise)

• Rest: 60 seconds

Perform a standard seated leg curl for 10 reps, focusing on maintaining a controlled movement throughout the exercise. Immediately switch to an eccentric-emphasis seated leg curl, where you perform the concentric phase normally, then take 3-5 seconds to extend your legs back to the starting position during the eccentric phase. Complete 10 reps of the eccentric-emphasis seated leg curl.

Here's a full-body eccentric-focused bodyweight workout designed to help you maximize muscle growth and strength gains. This program consists of two workouts (Workout A and Workout B), which you can alternate between 2-3 times per week with at least one day of rest between each workout.

Workout A

1. Slow-Tempo Push-Ups:

• Sets: 3

• Reps: 8-12

• Rest: 60 seconds

Perform a standard push-up with a focus on lowering your body over 3-5 seconds. Pause briefly at the bottom, then push back up at a normal tempo.

2. Eccentric-Emphasis Bulgarian Split Squats:

• Sets: 3

• Reps: 8-12 (each leg)

• Rest: 60 seconds

Place your rear foot on a bench or step behind you. Perform a Bulgarian split squat by lowering your body slowly over 3-5 seconds. Pause briefly at the bottom, then return to the starting position at a normal pace.

3. Eccentric-Emphasis Inverted Rows:

• Sets: 3

• Reps: 8-12

• Rest: 60 seconds

Using a bar or TRX straps, perform an inverted row with a focus on lowering your body slowly over 3-5 seconds. Pause briefly at the top, then pull yourself back up at a normal pace.

4. Slow-Tempo Glute Bridge:

• Sets: 3

• Reps: 12-15

• Rest: 60 seconds

Lie on your back with your feet flat on the ground and knees bent. Perform a glute bridge with a focus on lowering your hips slowly over 3-5 seconds. Pause briefly at the top, then return to the starting position at a normal tempo.

Workout B

1. Eccentric-Emphasis Pull-Ups or Assisted Pull-Ups:

• Sets: 3

• Reps: 6-8

• Rest: 90 seconds

Perform a pull-up or an assisted pull-up (using a resistance band or partner) with a focus on lowering your body slowly over 3-5 seconds. Pause briefly at the bottom, then pull yourself back up at a normal pace.

2. Slow-Tempo Squats:

• Sets: 3

• Reps: 8-12

• Rest: 60 seconds

Perform a standard squat with a focus on lowering your body over 3-5 seconds. Pause briefly at the bottom, then rise back up to the starting position at a normal tempo.

3. Eccentric-Emphasis Dips or Assisted Dips:

• Sets: 3

• Reps: 8-12

• Rest: 60 seconds

Using parallel bars or dip station, perform a chest dip or an assisted dip (using a resistance band or partner) with a focus on lowering your body slowly over 3-5 seconds. Pause briefly at the bottom, then press back up at a normal pace.

4. Eccentric-Emphasis Step-Ups:

• Sets: 3

• Reps: 8-12 (each leg)

• Rest: 60 seconds

Stand in front of a bench or step. Perform a step-up by placing one foot on the bench and pushing through your heel to step up. Slowly lower yourself back down to the ground over 3-5 seconds, focusing on the eccentric phase. Complete all reps for one leg before switching to the other.

Remember to focus on proper form and technique during each exercise, and allow for adequate rest between sets. As you progress, you can increase the number of sets or repetitions to continue challenging your muscles and promoting growth.

Eccentric contraction

Eccentric contraction occurs when muscles are enlarged with increasing tension. A bicep's curl is a flat contraction of muscle fibers resulting in a downward flexion. Muscles are more apt to generate forces under eccentric conditions than under isometric and concentric contractions.17-19 Large tensile forces are generated during sudden eccentric contraction. Typically rehabilitation programs ignore eccentricity.

Force-velocity relationship in a muscle–tendon unit

Physical activity done daily usually has adequate strength to use the muscles and tendons used. In such motions muscles and tendons produce enough pressure for the external forces to overcome and therefore they can move the external loads. The external load may simply be a piece of a forearm muscle whose movement includes elbow extension. At other times, external loads primarily contain the weight of the limbs and any added force generated by loads that are being moved, such as putting something into hands.

Greater muscle hypertrophy

It was theorised that eccentric-based exercises could lead to greater muscle hypertrophy and increased muscle growth. A 2016 randomized controlled trial compares the hypertrophic effects of eccentric and concentric training with a resistance training program among healthy adults (8 Trustful Source). The study determined a small increase in muscle mass during eccentric-focused training (10%) compared to eccentric-focus (6.8%).

Improves Tendon Health & Stiffness

Eccentrics are important in tendon health because they increase stiffness. I know that sounds counterintuitive but stiffness doesn't mean bad. We need to have stiffness but not joint stiffness. Decreased stiffness of muscles is attributed to athletes suffering from tendonitis including jumper knees and ankle tendinopathy. Because of the improved tendon stiffening, these tendons should protect against injury. Researchers show that eccentric exercise increases tendon unit weight and improves adaptability to load. A better tendon capacity can reduce tendons damage.

May help promote knee recovery

A common place where physical therapist's use eccentricity is often used is to recover traumatic knees. The study indicates that an eccentric workout can assist in muscle and joint strength as well as improve the stability of knees after knee surgery and no adverse effects have been observed.

What Are Eccentric Exercises?

Are trainers or coaches telling their clients to perform their exercises slowly or even slowly? Do you like to do negative stuff? Eccentric exercise is a slow, long-acting muscle contraction for the muscle. Generally speaking, a slow slowing of your back to a chair in which to sit is considered as an eccentric contraction - negative. If you have never experienced a bizarre workout before you can check out these videos!

Improves Mind-Body Connection or Neural Adaptations

The other wonderful benefit to eccentric training is its ability to enhance brain adaptation. The neuronal adaptation allows us to grow stronger. Upon completing eccentric exercises you learn to use the proper muscle (agonist) to lift - shut off muscles you are no longer supposed to use a muscle. It helps in improving strength from the start of the training period. It is not just a muscle increase in your body that increases in size, but a neural adaptation that increases in your muscles in the first week or so perform eccentric training.

May help improve neuromuscular control

Excentric training also helps in enhancing the neuromuscular control after injuries, meaning that muscle regeneration from the brain is stronger than the muscle that is being damaged (12Trusted sourceTrusted source). Besides reducing pain, the study also showed alterations in the brain after injury (14).

Delayed Onset of Muscle Soreness (DOMS)

One negative consequence of eccentric training. The Domus can cause a negative effect in physiology if performed in an eccentric actions unorthodox way. It is due to eccentric muscle contractions during exercise that makes it painful. However, with graded treatment, the muscle soreness decreases as well.

Can help preserve muscle mass

In a particular older population eccentric training has been shown to increase or maintain a patient's muscle mass (15Trusted Source, 16). The eccentricity in training can be explained by creating large force production at lower cost (17). These people are particularly sensitive to muscle injuries during exercise and can be a source of pain for physical therapist. In other words, the rehabilitation experts usually reduce load intensity to achieve maximum benefits without affecting the patient.

Mechanisms of Exercise-Induced Muscle Damage

In some ways damage is initiated because of an unidirectional stretch of Sarcomeres. It has been shown that under eccentric contractions the weakest sarcomeres may absorb most of this length-change in their form ( Morgan 1990. Several are stretching beyond myofiliament overlap causing disorganized or “popped” sarcomers. According to this proposal, a number of studies clearly show that the muscles'height during eccentric contractions is crucial to determining extent and duration of damage.

Specific Muscle Adaptations to Chronic Eccentric Exercise

Because eccentric contractions are different than others notably in elasticity, maximum force and mechanical energy used costs they can provide various stimulus leading to distinct muscular and functional adaptations (Fig. 2) (Franchi and Sr, 2017). Evidence has suggested that eccentric resistance training is more effective in achieving muscular hypertrophy compared to conventional and confined training. The results also show progressively higher increases in muscle mass in eccentric resistance exercises than in concentric training.

1 Muscle Contraction

These axioms originate in the brains' ventral horn. The muscle fibres that make up the motor nerve are motor units. It contains postsynaptic and presynaptic membranes. The pre-synaptic membrane contains acetylcholine vesicles at the terminal. On stimulation, the stored acetylcholine pool was released and bound on an ion-rich sarcolumn membrane which caused openings and allowed sodium ions into the membrane.

Muscle Strains (Partial or Complete Tears)

Sudden sensation of pain is experienced in activities. The muscles contract more force during eccentric muscle contraction i.e. muscles extend when the bicep contract when lifting or sagging the weight.

Prone hip extension – knee flexed

To improve loads for eccentric or concentric contraction, the test positions discussed in Chapter 8 are adapted to allow the patient to perform the bent hip extension movement over a bed. It increases mobility. Similar to the tendable gluteus medius exercise, this progression requires significant muscle stability. It is not usually needed progression in functional integration workouts. However, in cases of marked atrophy, prone hip extension exercises might help. Read the entire chapter. Website: Nancy Major MD.

Eccentric physioball hamstring rollouts

This exercise will use physio or Swiss balls to isolate the hamstring during eccentric movements. For an even more challenging workout perform eccentric legs with one leg up and one leg on a ball jumper's knee, and one leg on the floor.

1 Types of Contractions

The muscles have three different forms: concentric isometric, and eccentric. Labelling eccentric contractions as contraction might be somewhat misleading as muscle length reaches higher when it is contracted. Therefore, a contraction doesn't have to mean an encroachment on the muscle structure as whole. Tableau. Types of contraction In a concentric contraction the muscles' force will be lower than its maximum force. These kinds of muscle contraction have been called muscles contraction. It uses more power than those other two types, but this contraction produces least forces.

Eccentric barbell squats

Using barbell squatting, the exercises slow the ascending (ccentric) portion adding a little muscle force for more difficulty. The movement is possible for novices who have no experience with eccentric exercises.

Conclusion: Eccentric training is a powerful tool for enhancing overall fitness, strength, and athletic performance. By understanding the importance of eccentric contractions and incorporating them into your workout routine, you can unlock the full potential of your muscles and experience the many benefits of eccentric training. Remember to progress gradually, maintain proper form, and allow for adequate

Bulgarian Split squats

single-leg-vs-squats-pros-and-cons

amplify-your-squat-game-exploring-different-squat-variations-with-resistance-bands