If you’re an avid lifter, you’re likely familiar with the term eccentric training. Still, many tend to overlook this vital aspect of strength training. By diving deep into this type of training, you can enhance your strength and muscle growth in ways you might not have considered.
What is Eccentric Training?
Eccentric training, also known as negative training, focuses specifically on the eccentric phase of a lift. This is when your muscle is lengthening under tension, such as when you’re lowering a dumbbell during a bicep curl or descending into a squat.
Research shows that the eccentric phase of an exercise can generate up to 1.3 times more tension than the concentric phase (the lifting phase). This increased tension can lead to greater muscle damage, stimulating more significant muscle growth and strength gains.
The Benefits of Eccentric Training
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Higher Tension: As stated earlier, eccentric movements can generate more tension than concentric movements. This increased tension can lead to greater muscle damage, stimulating more significant muscle growth and strength gains.
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Increased Strength: Eccentric training can enhance your strength more effectively than traditional training methods. This is because the muscles can handle about 1.75 times more weight during the eccentric phase than during the concentric phase.
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Muscle Growth: The increased muscle damage from eccentric training stimulates muscle protein synthesis, leading to greater muscle growth.
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Improved Mobility: Eccentric training can also help improve mobility and flexibility by lengthening the muscles and increasing their range of motion.
Practical Applications of Eccentric Training
Incorporating eccentric training into your routine doesn’t require a complete overhaul of your existing program. Here are a few practical ways to include it.
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Slow Down the Eccentric Phase: The simplest way to emphasize the eccentric phase is to slow it down. Instead of rushing through the lowering phase of an exercise, take 3-5 seconds to complete it.
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Use Eccentric-Only Exercises: Some exercises naturally emphasize the eccentric phase, like Nordic hamstring curls and negative pull-ups. Including these in your routine can provide the benefits of eccentric training.
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Increase the Load on the Eccentric Phase: Because muscles can handle more weight during the eccentric phase, you can incorporate techniques like supramaximal lifts (lifting more than your 1RM) with the help of a spotter.
Autoregulation and Eccentric Training
Autoregulation is a training approach that adjusts based on your performance and feedback. It’s about listening to your body and making changes to your training as needed. MyoFactor’s approach to autoregulation fits well with eccentric training because it provides the flexibility to adjust the intensity and volume of your eccentric work based on your daily readiness and performance.
For example, if you’re feeling strong, you might slow down the eccentric phase even more or add more weight. On the other hand, if you’re feeling fatigued, you might focus on maintaining good form during the eccentric phase without adding extra time or weight.
Final Thoughts
Eccentric training is a powerful tool that can enhance your strength and muscle growth. However, like any training tool, it needs to be used appropriately. Overdoing it can lead to excessive muscle damage and longer recovery times.
That’s where autoregulation comes in. By listening to your body and adjusting your training accordingly, you can maximize the benefits of eccentric training while minimizing the risks. With MyoFactor’s minimalist, autoregulatory approach, integrating eccentric training into your routine is simple and effective.
Remember, eccentric training is not a magic bullet, but another method to diversify your training and stimulate new growth and strength. As always, consistency, proper nutrition, and adequate rest are the cornerstones of any successful strength training program.