Being involved in the fitness industry for several years, we can confidently say that eccentric exercise is one of the most underrated forms of training. Despite its numerous benefits, many people are still unaware of what eccentric exercise is and how it can be incorporated into their workout routine. In this article, we will cover everything you need to know about eccentric exercise, including its benefits, examples, dos and don’ts, and how to incorporate it into your workout routine.
Introduction to Eccentric Exercise
Eccentric exercise is a type of resistance training that involves lengthening a muscle while it is under tension. Unlike concentric exercise, which involves shortening a muscle while it is under tension, eccentric exercise is often overlooked by fitness enthusiasts. However, research has shown that eccentric exercise is highly effective for improving muscle strength, power, and endurance.
One of the reasons why eccentric exercise is so effective is that it activates more muscle fibers than concentric exercise. When you perform an eccentric exercise, your muscles are under tension for a longer period of time, which allows for more muscle fibers to be recruited. This increased activation leads to greater muscle growth and improved overall strength.
Understanding Eccentric Movement
To understand eccentric exercise, it’s important to first understand what eccentric movement is. Eccentric movement occurs when a muscle lengthens under tension. This can happen during a variety of exercises, such as: a bicep curl. During the eccentric phase of a bicep curl, your bicep muscle is lengthening as you lower the weight back down to its starting position.
Eccentric movement is important because it helps to control your movements and prevent injury. When you perform an eccentric movement, your muscles are actively resisting the weight, which helps to slow down the movement and prevent any sudden jerks or movements that could lead to injury.
Benefits of Eccentric Training
There are numerous benefits to incorporating eccentric training into your workout routine. Some of the most notable benefits include:
- Increased muscle strength and power
- Improved muscle endurance
- Greater muscle activation
- Increased muscle mass
- Reduced risk of injury
- Improved mobility and flexibility
One of the biggest benefits of eccentric training is its ability to improve muscle strength and power. Because eccentric exercise recruits more muscle fibers than concentric exercise, it can lead to greater gains in strength and power. Additionally, eccentric exercise has been shown to improve muscle endurance, which can be beneficial for athletes who need to perform at a high level for an extended period of time.
Eccentric Exercise Examples
There are many different types of eccentric exercises that you can incorporate into your workout routine. Some of the most popular eccentric exercises include:
- Eccentric squats
- Eccentric deadlifts
- Eccentric calf raises
- Eccentric push-ups
- Eccentric bicep curls
To perform an eccentric exercise, you will need to focus on the lowering phase of the movement. For example, during an eccentric squat, you will need to focus on lowering your body down to the ground slowly and with control. This will help to activate more muscle fibers and lead to greater gains in strength and power.
How to Incorporate Eccentric Exercises into Your Workout Routine
Incorporating eccentric exercises into your workout routine is relatively simple. One of the easiest ways to do this is to simply focus on the lowering phase of the movement during your regular exercises. For example, during a regular squat, you can focus on lowering your body down to the ground slowly and with control to turn it into an eccentric squat.
Another way to incorporate eccentric exercises into your workout routine is to perform exercises specifically designed to target eccentric movement. For example, you can perform eccentric squats or eccentric deadlifts to specifically target the eccentric phase of the movement.
Eccentric Workout Plans
To get the most out of your eccentric training, it’s important to have a well-designed workout plan. A good eccentric workout plan should include a variety of exercises that target different muscle groups and should incorporate both eccentric and concentric exercises.
Here is an example of an eccentric workout plan:
- Eccentric squats: 3 sets of 8 reps
- Eccentric deadlifts: 3 sets of 8 reps
- Eccentric push-ups: 3 sets of 8 reps
- Eccentric bicep curls: 3 sets of 8 reps
This workout plan targets the legs, back, chest, and biceps and incorporates both eccentric and concentric movements.
Dos and Don’ts of Eccentric Exercise
When performing eccentric exercises, there are some important dos and don’ts to keep in mind. Here are a few of the most important ones:
Dos:
- Focus on the lowering phase of the movement
- Keep your movements slow and controlled
- Use proper form and technique
- Gradually increase the weight over time
Don’ts:
- Rush through the eccentric phase of the movement
- Use too much weight
- Sacrifice form for weight
- Neglect concentric exercises
Precautions to Take When Doing Eccentric Training
While eccentric training is generally safe, there are some precautions you should take to prevent injury. Here are a few tips to keep in mind:
- Start with light weights and gradually increase over time
- Use a spotter when performing heavy lifting
- Warm-up properly before beginning your workout
- Stretch after your workout to prevent muscle soreness
Eccentric Exercise Equipment
One of the great things about eccentric exercise is that it requires very little equipment. In fact, you can perform many eccentric exercises with just your body weight or a set of dumbbells. However, if you want to take your eccentric training to the next level, there are some pieces of equipment that can be helpful, such as eccentric resistance bands or an eccentric training machine.
Eccentric Training for Injury Prevention and Rehabilitation
Eccentric training can be especially beneficial for injury prevention and rehabilitation. Because eccentric exercise helps to control movements and improve muscle strength, it can be helpful for preventing injuries. Additionally, eccentric training can be used as part of a rehabilitation program for injuries such as ACL tears or rotator cuff injuries.
Eccentric Exercise vs. Concentric Exercise: What’s the Difference?
As mentioned earlier, eccentric exercise involves lengthening a muscle while it is under tension, while concentric exercise involves shortening a muscle while it is under tension. While both types of exercise are important, eccentric exercise has been shown to be more effective for improving muscle strength, power, and endurance.
The Bottom Line
In conclusion, eccentric exercise is a highly effective form of training that is often overlooked by fitness enthusiasts. By incorporating eccentric exercises into your workout routine, you can improve your muscle strength, power, and endurance, reduce your risk of injury, and even aid in injury prevention and rehabilitation. So, the next time you hit the gym, be sure to include some eccentric exercises in your workout routine. Your muscles will thank you for it.
If you’re looking to incorporate eccentric exercises into your workout routine, start by focusing on the lowering phase of the movement during your regular exercises. Gradually increase the weight over time and be sure to use proper form and technique. If you want to take your eccentric training to the next level, consider investing in some eccentric resistance bands or an eccentric training machine. With patience and persistence, you’ll be on your way to stronger, more powerful muscles in no time.