Eccentric training

Eccentric training is a form of strength training that involves lengthening of the muscle under tension, typically performed during the lowering phase of a movement. Unlike concentric training, where the muscle shortens to produce force, eccentric training focuses on the controlled elongation of the muscle. This method is often used for improving muscular strength, power, and endurance, as well as for rehabilitation purposes.

Overview

Eccentric training, also known as negative training, exploits the phase of an exercise where the muscle elongates. For example, in a bicep curl, the eccentric phase occurs as the weight is lowered back to the starting position. This type of training is beneficial because muscles can handle more weight during the eccentric phase than the concentric phase, leading to greater gains in strength and muscle mass.

Benefits

Eccentric training offers several benefits over traditional concentric-only training methods:

• Increased Muscle Strength and Mass: Due to the higher loads that can be managed, eccentric training can lead to greater increases in muscle strength and hypertrophy.
• Improved Muscle Control: The controlled lowering phase helps improve the coordination and control of muscle movements.
• Enhanced Flexibility: Eccentric training can increase muscle and tendon flexibility.
• Injury Prevention and Rehabilitation: It is often used in rehabilitation settings to help recover from injuries, as it can strengthen muscles and tendons without excessive strain.

Techniques

To incorporate eccentric training into a workout, one can:

• Increase the weight during the eccentric phase of an exercise, requiring the muscle to work harder to control the descent.
• Slow down the eccentric phase, increasing the time under tension.
• Use eccentric-only exercises, where the focus is solely on the lowering phase.

Considerations

While eccentric training is highly beneficial, it can also lead to increased muscle soreness and requires proper technique to avoid injury. It is recommended to gradually incorporate eccentric training into a fitness regimen and to consult with a fitness professional when starting.

Applications

Eccentric training is used in various applications, from sports performance enhancement to rehabilitation. It is particularly effective in rehabilitating tendon injuries, such as Achilles tendinopathy, by strengthening the tendon without excessive loading.

See Also

• Strength training
• Muscle hypertrophy
• Rehabilitation (medicine)
• Sports medicine

References

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