8/21/2019 5 Reasons to Add Eccentric Training to Your Routine

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5 Reasons To Add

Eccentric Training To Your Routine

If you’re stalling out or not hitting your goals in the gym, maybe it's time to

consider these 5 reasons on why you should implement eccentric training inyour routine.

 If you're wondering how to implement eccentric training in your routine, check out: How To Add

 Eccentric Training To Your Program.

Eccentric training is often an overlooked and underused modality of training, but it’s something

you should consider adding to your routine.

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It’s been common knowledge for some time, both concentric and eccentric movements are

necessary to achieve gains in muscular strength and size.

However, as science narrows in on the specific benefits of eccentric training, it’s becoming clearthat implementing this type of exercise into your program is a must.

side from taking your training to the next level, there are five more reasons you should

consider eccentric training.

1. STRENGTH GAINSs you’ve probably determined by now, it’s significantly easier to lower a heavy load than it is tolift or push it up.

!ake the s"uat for example# when you’re close to your $%, lowering to the bottom of the s"uat

isn’t so bad, but as soon as you hit that turn around point to push back up, that’s where the real

work begins.

!he reason for this is simple& your muscles can withstand a much higher load while lengtheningthan they can while contracting. 'hy not take advantage of this little gem and use it in your

training( )tudies have shown that eccentric muscle actions can produce *+-+ more force than

that created by concentric muscle activities.

%esearch done by Hortobagyi et al. reported that eccentric training increased eccentric strength by /-, while concentric training only increased concentric strength by 01. It’s important to

note, however, that eccentric training doesn’t only mean increases in eccentric strength.

study published in 2!he 3ournal of )trength and 4onditioning %esearch5 found that sub6ectswho used 0+7 or more of their onerep max on the eccentric phase of a bench press, increasedtheir concentric onerep max by 707 pounds8

2. MUSCLE GR!THside from the goal of getting stronger, why do most people fre"uent the gym(

!he answer# to look good. If you’ve been working hard, but you’re still not seeing the results you

hoped for , throw some eccentric training into your workload. 9ne of the defining factors of

eccentric training is the pace at which you work.

!he slow movements associated with eccentric training re"uire the muscle to maintain greater

time under tension. !he increased stress on the muscle translates into greater amounts of muscle

damage, which is thought to be necessary for  maximal hypertrophy to occur.

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". L!ER ENERGY CSTS:espite the high muscular forces generated during eccentric actions, they re"uire a relatively low

level of energy. :uring a specific exercise, the ma6ority of your energy is used while lifting theweight rather than lowering it.

!he low energy costs of eccentric movements evolve into the ability to do more work, whether

it’s in the form of more sets, reps or weight. ;aturally, more work implies more strength, more

muscle and more power.

#. GREATER $RTEINSYNTHESIS:uring exercise, protein synthesis decreases while protein degradation increases, this, of course,

is not a good thing if you’re looking to add muscle mass. :uring the recovery period, this process reverses.

<eeping your dietary protein intake up will promote a positive nitrogen balance, further

enhancing the opportunity for muscle growth.

Eccentric training has been shown to promote higher levels of protein synthesis postworkoutwhen compared to concentric training. !his increase can lead to an accumulation of protein,

contributing to the hypertrophy gains often observed with eccentric training.

5. IM$R%E A&A$TA'ILITYIn addition to making you bigger and stronger, eccentric training is also a useful tool for

improving your ability to withstand the rigors of life, whether it’s in the weight room, on thecourt, or in everyday life.

!he high workloads used with eccentric training strengthen not only your muscles but also your

connective tissue. )trong tendons, ligaments and fascia are vital for in6ury prevention and 6oint

stabilization.

If you’re not an overly flexible person, adding eccentric loads may be 6ust what you need to

increase range of motion and "uell your chances for in6ury. :uring eccentrics, your muscles exertforce in a stretched position. 9ver time, this can result in improved flexibility in the muscle

fibers, as well as the supporting connective tissue.

Note: Eccentric training can cause significant muscle damage. !o lower your chances of

enduring a severe case of delayed onset muscle soreness, begin with lower volume training,

either in the form of fewer reps=sets or lighter weights. >radually increase volume as your bodyadapts to the eccentric training workload.

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References

?oore :%, $hillips )?, @abra6 3, )mith <, %ennie ?3 A*++7B ?yofibrillar and collagen protein synthesis in human skeletal muscle inyoung men after maximal shortening and lengthening contractions . Am Phy!iol Endocrinol "eta# *CCA-B#E0071D.

:oan @<, ;ewton %F, ?arsit 3G, !riplett?c@ride ;!, <oziris G$, ry 4, and <raemer '3. Effects of increased eccentric loading on bench press 0%?.  $trength %ond &e! 0-# 01, *++*.

Hortobagyi !, Hill 3$, Houmard 3, raser ::, Gambert ;3, Israel %> A0-B daptive responses to muscle lengthening, and shorteningin humans. 3 ppl $hysiol C+#-7D*.

?ike 3, <erksick 4, <ravitz G. How to Incorporate Eccentric !raining Into a %esistance !raining $rogram. )trength and 4onditioning3ournal 1#0, *+07.