Unanswered How Helpful is Eccentric Training?

ucimigrate

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Body-for-Life and other programs around the Year 2000 spoke about how important eccentric training was to enhance the muscle stimulus.

Is that true?

What tactics have improved workout efficiency?
 

Resolve10

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Yes it’s generally seen that eccentric has the greatest impact on Hypertrophy.

That isn’t to discount concentric actions or isometrics (and all the other things that go into a training program), but eccentrics lead to the greatest amount of muscle damage and more rapid increases in MPS.

There is more conflicted research on speed for concentric action (showing improvements with multiple speeds), while controlled eccentrics (2-4s) show greater benefit to Hypertrophy than short (1s or less) or exceptionally long eccentric training.

So basically you should account for a controlled eccentric and focus on the control of the weight, but I wouldn’t necessarily get obsessed with it beyond that.
 

Jeremyk1

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Can be useful for powerlifting as well. Most people will find they can control as much as 50% more weight on an eccentric contraction versus the concentric. It can help acclimate your body to greater loads, in theory.

For a general lifter, I’d recommend, like Resolve, to control your eccentric movements (for most people, this will include slowing it down some), but not obsessing over it.
 

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