Who doesn’t want to maximize the benefits of strength training? According to a study published in ScienceDaily.com, one type of muscle contraction is particularly effective for increasing muscle strength and size. This means we may reduce our weightlifting routine by half and still achieve the same results.
Muscle contractions are divided into two types: concentric and eccentric. Concentric contractions occur when the muscle shortens as it contracts, while eccentric contractions take place when the muscle lengthens under tension.
Eccentric contractions are often referred to as “negative” contractions, as they represent the end of a concentric contraction when the muscle is elongating during the lowering of a weight or other object. For example, when you do a biceps curl, the phase where you bring the weight toward your chest is the concentric phase. When you bring the weight back down in a controlled manner, you’re doing an eccentric contraction.
Both contractions play an important role in our body’s ability to move and be active. Concentric contractions provide the force and power needed to lift and move objects, while eccentric contractions help with balance, stability, and control. They also help protect the muscles from injury. When you do them correctly, both concentric and eccentric contractions can help you become stronger and develop more control over your body.
What the Study Showed
This study compared the impact of different types of weightlifting on muscle strength and growth. Here’s how they structured it and the results.
Three groups engaged in dumbbell curls twice a week for five weeks, while a control group remained inactive. One group focused on eccentric contractions (lowering the weight), another on concentric contractions (lifting the weight), and a third performed a combination of both.
While all three weightlifting groups saw improvements in concentric strength, only the eccentric-concentric group experienced additional gains in isometric and eccentric strength. Interestingly, the eccentric-only group saw similar strength gains, even though they performed half as many reps, and enjoyed a greater increase in muscle thickness (7.2%) compared to the concentric-eccentric group (5.4%).
According to the study’s lead researcher, Professor Nosaka, these results highlight the efficiency of eccentric exercise and suggest that people can incorporate it into their daily routine to see results, without necessarily having to go to the gym. So, focusing more on the eccentric portion of a muscle contraction can supercharge your workout and be more effective for building muscle.
Why Eccentric Contractions Are So Beneficial for Muscle Hypertrophy
Eccentric contractions produce more tension within the muscle fibers than concentric contractions, leading to more micro-tears and damage to the muscle tissue. That’s why you have more delayed onset muscle soreness (DOMS) after an eccentric-focused workout. This damage stimulates the muscle cells to grow stronger and thicker, resulting in increased muscle mass.
By using eccentric contractions, you can increase the time your muscles are under tension. This helps create more micro-tears in your muscles, causing them to build back up stronger and more quickly. Plus, as you focus on the negative part of the lift, you can also work on your control and form.
In addition, eccentric contractions increase the activation of muscle fibers, allowing for greater recruitment of muscle fibers during exercise, leading to more efficient muscle growth. With these benefits in mind, it is no wonder why incorporating eccentric contractions into weight training routines has become a popular strategy for maximizing muscle hypertrophy.
Improving Flexibility and Physical Performance
In addition to improving muscle strength, eccentric training can also have a positive impact on flexibility. When muscles are stretched during the eccentric phase, they become longer at rest. Longer muscles generate more force, translating to increased power, speed, and jump performance. This is because the more force you can produce, the faster and more agile you can move. As a result, eccentric training can help you become a more powerful, athletic individual.
Putting Eccentrics into Practice to Reap the Rewards
So how can you incorporate eccentric contractions into your workout?
One way is to use the “negative” portion of a lift, meaning the lowering of the weight. You can do this by controlling the weight during the lowering phase, and taking twice as long to lower the weight relative to lifting it. You can also use this technique for a variety of exercises, from bicep curls to squats and deadlifts. Over time, you can extend the length of the eccentric phase even more, until the eccentric is five seconds long relative to a one or two-second concentric phase.
And because you’re taking so long to lower the weight relative to lifting it, you won’t have to lift as much weight to get benefits.
Use Heavier Weight During the Eccentric Phase
Another way to incorporate eccentric contractions is to use a weight heavier than what you can normally lift, and then lower it under control. It’s helpful to have a spotter if you do this. This approach challenges your muscles to work harder during the eccentric phase, as they control the weight on the way down. The increased load forces your muscles to adapt and grow stronger, leading to an increase in muscle hypertrophy.
Furthermore, this technique helps build your strength and endurance, as well as reduce the risk of injury. By incorporating this method, you can maximize the benefits of eccentric contractions and take your weight training to the next level. So now you know that incorporating eccentric contractions into your weightlifting routine has many benefits beyond just building muscle. It can increase flexibility, reduce the risk of injury, and boost strength and muscle hypertrophy.
Conclusion
If you’re looking to take your weightlifting to the next level, consider focusing on the eccentric. By maximizing the lengthening phase of a muscle contraction, you may be able to build muscle more effectively and see results faster. But be prepared to be sore!
References:
- Less gym time, same results: Why “lowering” weights is all you need to do: New research has shown one type of muscle contraction is most effective at increasing muscle strength and size — meaning we may able to cut our weights routine in half and still see the same results. [Online]. ScienceDaily: 2022. https://www.sciencedaily.com/releases/2022/11/221103105002.htm [4 Feb. 2023].
- O’Sullivan K, McAuliffe S, DeBurca N. The effects of eccentric training on lower limb flexibility: a systematic review. British Journal of Sports Medicine 46: 838–845, 2012. doi: 10.1136/bjsports-2011-090835.
- Reiner S. Eccentric Training | Eccentric Training Benefits [Online]. Tonal: 2022. https://www.tonal.com/blog/eccentric-training-for-strength/ [4 Feb. 2023].
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