Eccentric Training: Benefits and Advantages
The main purpose of eccentric training is to improve your max lifts. There are many reasons why you want to increase your maximum lifts.
One reason might be because it will make you stronger or better able to perform other activities like climbing stairs, working out at the gym, etc. Another reason could be that you just want to get bigger muscles so they look better when exercising. You may have heard that eccentric training increases muscle growth. That’s true, but not all types of exercise increase muscle growth equally. Some types of exercise stimulate greater gains than others.
Eccentric training works best if you use it for one type of exercise (eccentric) and for no other type of exercise (concentric). For example, if you want to build strength, you should lift weights.
If you want to build size, then go for weight lifting. If you want to gain muscle mass, then do resistance training (lifting weights).
If you’re interested in building muscle mass and strength simultaneously, then eccentric training is the way to go. But if your goal is simply gaining size and strength (and not both), then concentric training would be a better choice.
Eccentric training is great for bodybuilding, but it can also be used for power and speed training. However, you should still primarily use eccentric training to gain size and strength.
The long-term gains are better when they’re used in that way, rather than for gaining speed or power.
The main benefit of eccentric training is that it’s safe and highly effective for building strength and size. You can gain as much strength in a month of eccentrics than you can in a year of normal weightlifting.
While the initial gains might not be as high, if you keep doing the exercise, then your long-term gains will increase greatly over time.
Eccentric Training: Specifics
If you want to do eccentric training, it’s best to have a partner to help you. You can also do it yourself, but you need to be very careful and make sure not to hurt yourself.
For example, if you’re bench-pressing, your partner can take the weight for you as you lower the bar back down to your chest. You should only lower the bar as far down as is comfortable. Raising it back up is a whole other story, and you’ll have to do that yourself.
Eccentric training is very taxing on the muscles, so you shouldn’t do several sets in a row. Doing one set of 10 reps about 2 or 3 times per week should be sufficient.
You don’t want to overwork your muscles, as that’s not good for building strength (and could possibly even cause injury).
You can do eccentric training with other exercises like pull-ups, push-ups, curls, overhead presses, deadlifts, etc. If you’re doing eccentric deadlifts, then it’s best to use shorter weights that you can control rather than longer weights that are difficult to control.
There are many other benefits of eccentric training. For one thing, it increases ligament and tendon strength.
This helps prevent injuries in your wrists, elbows, ankles, and knees. It also helps in injury rehabilitation.
Eccentric training can also increase the size of muscles that you wouldn’t normally think would grow from this type of exercise. For example, many people who do eccentric bicep training find that their forearms grow as well.
Finally, eccentric training can actually improve your joints and make them stronger than before.
If you want bigger muscles, then eccentric training can help you get them. If you want to prevent injuries or rehabilitate yourself from an injury, then eccentric training can help with that as well.
Eccentric Training: Negatives
There are a few negatives to eccentric training. The most obvious one is that it takes time.
You won’t build strength as quickly as you would with normal concentric training (although you will actually build strength faster than with traditional weightlifting). You’ll also need a lot of time just to prepare your meals if you’re eating enough food to gain any size or strength (this is why bodybuilders often have sponsors that give them money so that they can buy the food they need).
Eccentric training can sometimes be painful as well. You won’t feel much pain during the exercise itself, but afterward you might feel some aches and pains.
This is perfectly normal, and will go away after a day or two. You just have to power through it.
Eccentric training can sometimes lead to injury, just as any other strenuous activity can do. You’ll want to be careful when doing this type of training, and especially when you first start out.
Make sure you’re properly warmed up before doing any exercises, and if at any point you feel pain in a joint (especially your shoulders or knees), then stop doing the exercise right away.
Lastly, eccentric training takes a lot of motivation and willpower. If you don’t have your heart and mind set on getting the most out of this training, then you probably won’t get very far with it.
Eccentric Training: Conclusion
Hopefully after reading this article you have a better understanding about eccentric muscle training. It’s definitely not for everyone, but if you find that this is something that really interests you, then by all means give it a try.
Who knows, it might even work better for you than normal weight training.
Best of luck to you.
Sources & references used in this article:
Eccentric exercise: A comprehensive review of a distinctive training method by A Bubbico, L Kravitz – IDEA Fitness Journal, 2010 – unm.edu
Treatment of patellar tendinopathy—a systematic review of randomized controlled trials by MEH Larsson, I Käll, K Nilsson-Helander – Knee surgery, sports …, 2012 – Springer
The role and implementation of eccentric training in athletic rehabilitation: tendinopathy, hamstring strains, and acl reconstruction by D Lorenz, M Reiman – International journal of sports physical …, 2011 – ncbi.nlm.nih.gov
Improving vertical jump performance through general, special, and specific strength training by D Baker – Journal of strength and Conditioning Research, 1996 – researchgate.net
Superior effects of eccentric to concentric knee extensor resistance training on physical fitness, insulin sensitivity and lipid profiles of elderly men by TCC Chen, WC Tseng, GL Huang, HL Chen… – Frontiers in …, 2017 – frontiersin.org
Studies On Eccentric Muscle Exercise by NF Training, N Re-education, K Tape, P Waveform… – physiotherapyaz.com