In the world of fitness and bodybuilding, eccentric training is a term that often comes up. But what exactly is it, and how does it contribute to strength and muscle growth? In this blog post, we’ll delve into the concept of eccentric training, its benefits, and provide some examples of how you can incorporate it into your gym routine.
Understanding Eccentric Training:
When it comes to lifting weights, there are two main phases – the concentric phase and the eccentric phase. The concentric phase is when the muscle shortens as it contracts, like when you’re lifting a dumbbell during a bicep curl. The eccentric phase, on the other hand, is when the muscle lengthens under tension, like when you’re lowering the dumbbell back down. Eccentric training focuses on this lengthening phase and often involves slowing down this part of the movement to increase the time the muscle spends under tension.
The Benefits of Eccentric Training:
1. Increased Strength
Eccentric training can lead to significant strength gains. This is because our muscles can handle more weight during the eccentric phase than the concentric phase. By focusing on the eccentric phase, you can train with heavier weights, leading to greater strength adaptations.
2. Enhanced Muscle Growth
The increased time under tension during eccentric training can stimulate more muscle damage, which is a key factor in muscle growth. This damage triggers a repair process in the body, leading to the growth of new muscle tissue.
3. Improved Muscle Control
Eccentric training also helps improve muscle control and enhances the mind-muscle connection. This can lead to better form and technique, reducing the risk of injury.
Examples of Eccentric Training in the Gym:
1. Eccentric Pull-ups
Start by jumping or using a box to get to the top position of a pull-up with your chin above the bar. Then, slowly lower yourself down, taking about 3-5 seconds to reach the bottom.
2. Eccentric Squats
With a barbell on your back, slowly lower yourself into a squat over a period of 3-5 seconds. Then, push back up to the starting position at a normal pace.
3. Eccentric Push-ups
Start in a high plank position. Lower your body towards the floor as slowly as possible, aiming for a 3-5 second descent. Then, push back up to the starting position at a normal pace.
Conclusion:
Eccentric training can be a powerful tool in your fitness arsenal, helping to boost strength, stimulate muscle growth, and improve muscle control. By incorporating this type of exercises into your gym routine, you can take your training to the next level. However, as with any training method, it’s important to use proper form and technique to avoid injury. Always consult with a fitness professional if you’re unsure about how to perform these exercises correctly.
