Posted on December 21, 2012 by Jenny Cromack

Like most training principals eccentric training has its place, research has shown that eccentric training produces favourable neural adaptations for strength as they develop type 2 fibres very effectively. Here are the facts about eccentric training

  • The eccentric phase occurs when the muscle lengthens under contraction
  • You are up-to 1.75x stronger in the eccentric phase than the concentric (when the muscle shortens and contracts)
  • Eccentric training causes more muscle damage than concentric training and is therefore associated with a higher level of delayed onset of muscle soreness.

When training it can be very easy to let the weight fall with gravity and remove the eccentric phase of many lifts, the greatest adaptation to any muscle for strength and hypotrophy occurs when the muscle is under tension. Therefore extending the eccentric phase or even simply consciously been aware of this phase of every movement, will improve training dramatically!

Research has shown that for beginners increasing the time to 4-6 seconds during the eccentric phase will significantly optimise training time and result in the greatest type 2 muscle fibre development.

However eccentric training is very demanding and takes its toll on the body, therefore cycling in blocks of 3 weeks of this form of training is advised. Vary the time you spend on each tempo, for example 3 weeks at a 6 second tempo followed by 3 weeks at a 2 second tempo. This will help break through weight plateaus and keep training fun.

 

Give it a go