Eccentric training may sound like it’s a kooky version of exercise, but it’s actually a beneficial form of workout that focuses on the lengthening phase of muscle contraction, where muscles stretch under tension rather than contract. This type of training can be a powerful tool for improving strength, preventing injuries, and boosting endurance. Here’s what you need to know about eccentric training and its benefits.
What is Eccentric Training?
When you perform an exercise, muscles go through both a concentric (shortening) and eccentric (lengthening) phase. For example, when doing a squat, the eccentric phase is when you lower your body toward the ground. During a bicep curl, it’s when you slowly lower the weight after curling it up. In eccentric training, you place extra emphasis on this phase, often slowing down the movement to increase time under tension.
The Benefits of Eccentric Training
Eccentric training offers several benefits for those who master it. Since your muscles can handle more weight during the eccentric phase, this type of training can help you lift heavier, build strength faster, and enhance muscle growth. Eccentric movements also improve flexibility by lengthening the muscle fibers, which can reduce the risk of injury. Additionally, because these movements require more control, they boost muscular endurance over time.
Incorporating Eccentric Training into Your Routine
To add eccentric training to your workout, focus on slowing down the lowering phase of exercises like squats, deadlifts, or push-ups. Try a 3-5 second count as you lower the weight, which will increase the intensity of your workout and improve your overall strength.
Eccentric training is an effective way to maximize muscle growth, improve flexibility, and build endurance. By incorporating it into your routine, you’ll experience stronger, more controlled movements that boost your overall fitness and strength.
I have been an ace certified personal trainer for over 15 years. Other certifications include kettlebells, TRX, battling ropes, Vpr, yoga fit, AFFA group fitness and more. I have two children who love the gym as much as I do.