Eccentric Training Program
The purpose of eccentric training is to increase strength while decreasing fatigue. During this type of training, the muscle fibers are lengthened (shortened) and shortened (stretched). These changes occur because the muscles have been activated at their maximum capacity. The most common way to do this is with weight machines or free weights, but it can also be done through other methods such as bodyweight exercises or gymnastic movements.
In order to perform eccentric training effectively, it is necessary to use resistance. Resistance can come from dumbbells, barbells, cables, elastic bands or any other type of equipment that will allow you to make the movement difficult enough so that your muscles must work harder than they normally would during exercise. When performing eccentric training, you want to decrease the load gradually over time until you reach failure. Failure means when you cannot continue to move the weight anymore. If you fail to complete the set, then rest for a few seconds before starting again.
There are several types of eccentric training:
1 – Isometric Exercises: Isometric exercises involve holding a position for a certain amount of time. For example, if you hold your hand still in place while lifting up your arm, this is called static holds. During static holds you are exerting as much force as possible against your own body weight.
2 – Slow Eccentric Exercises: Slow eccentric exercises involve lowering a weight (such as a barbell) under control. This means that you should take 4-6 seconds to lower the weight down. This is to be performed in a controlled manner. It is important not to release the muscles at any time during this exercise.
3 – Fast Eccentric Exercises: Fast eccentric exercises involve lowering a weight as quickly as possible. In this case you may be able to lower the weight in 1 second or less. In this type of exercise it is important to focus on the lowering movement and not release any energy at any time during the movement.
4 – Static Hold with a Fast Raise: This type of eccentric training involves doing static hold with a fast raise. This means that you will lower the weight in a controlled manner and then raise it up as quickly as possible. For this method to be effective you need to make sure that you only lift the weight up at least 10% faster than you lower it down. If you cannot lift it up this much, then decrease the amount of weight that you are using so that you can.
5 – Static Hold with a Slow Raise: Similar to static hold with a fast raise, static hold with a slow raise involves lowering the weight in a controlled manner and then raising it up slowly. You should take at least 4 seconds to lift the weight up. If you cannot lift it up this slowly, then increase the amount of weight that you are using so that you can.
6 – Drop Set: A drop set involves performing a set number of repetitions (for example 10) and then immediately doing the same exercise movement but with a lighter weight. For this method to be effective you should decrease the weight by approximately 20-30%.
7 – Rest Pause: Rest pause involves taking a short break and then doing more repetitions with the same weight when you are unable to continue. For this method to be effective you should rest for 20-30 seconds and then resume the exercise when you are unable to continue.
When you are doing eccentric training, it is very important to focus on the eccentric portion of the exercise only. In other words, you should not lock out your arms or legs in a stretched position at the top of the movement when you are lowering the weight. This is because your muscles are most susceptible to damage and fatigue during the lowering phase of the movement.
The eccentric part of the exercise should always be performed slowly. It can take up to 6 seconds to lower a weight down in a controlled manner. It is not necessary to count seconds while you are performing the exercise but you should deliberately and slowly lower the weight down.
Remember that when dealing with eccentric training, you need to give your body plenty of time to rest in between workouts. It is best to schedule your eccentric training at least 3-4 days apart so that your body has plenty of time to recover. If you do too much eccentric training you can actually tear your muscles and tendons.
Eccentric Training Benefits
Eccentric training is mainly used to strengthen connective tissue, but it can also be used effectively to build muscle. If you are looking to maximize the strengthening effects of eccentric training, then you need to use heavy weights and focus on lowering the weight in a slow and controlled manner. This means taking 4-6 seconds to lower the weight.
Using this method on a regular basis will definitely help increase your strength and possibly prevent injuries. This is because eccentric training helps to make the muscles and tendons stronger so they can better handle heavy weights and forces. It is also much less likely that you will get injured if you are performing the lowering (eccentric) part of an exercise slowly.
Eccentric training can also be used effectively to build muscle mass. This is done by lowering the weight in a fast and explosive manner. For example, if you are lowering the weight in a controlled manner then you can let the weight down quickly but when you reach the bottom you must hold it there for 1-2 seconds before starting to lift it back up again.
So although eccentric training does not directly build muscle like regular weight lifting does, it can be used in conjunction with regular weight lifting to maximize your muscle building efforts.
Sources & references used in this article:
Adaptive response in human skeletal muscle subjected to prolonged eccentric training by J Fridén, J Seger, M Sjöström… – International journal of …, 1983 – thieme-connect.com
The Many Faces of Eccentric Training. by F de Souza-Teixeira, JA de Paz – J Sport Med Doping Stud, 2012
Eccentric training for the rehabilitation of a high level wrestler with distal biceps tendinosis: a case report by J Mendiguchia, F Conceição, P Edouard, M Fonseca… – Plos one, 2020 – journals.plos.org
The positive effects of negative work: increased muscle strength and decreased fall risk in a frail elderly population by DJ Jayaseelan, EM Magrum – International journal of sports …, 2012 – ncbi.nlm.nih.gov
Preservation of eccentric strength in older adults: Evidence, mechanisms and implications for training and rehabilitation by PC LaStayo, GA Ewy, DD Pierotti… – The Journals of …, 2003 – academic.oup.com