Is Eccentric Training Better?

Is Eccentric Training Better for You?  

Let me guess you want to find out more about eccentric training and if it is better for you. Great! Before we get to the nitty-gritty, some basics will be covered.  Bear with me and please do not skip. I'll make it as painless as possible!   

What is Eccentric Training            

Eccentric, in Eccentric Training, is describing the type of contraction the muscle is preforming. (Check the Picture Below)             

Contraction Types

First Image- Concentric Contraction

*Second Image- Eccentric Contraction*

Third Image- Isometric Contraction

The action of muscle lengthening is known as eccentric contraction. This is one of three types can handle 20-60% more than concentric contraction (the first picture in the chart). This means it can generate high levels of force. The Interesting thing is the low metabolic cost when compared to concentric contraction.    Done! Eccentric contractions have been briefly highlighted. Congratulations! Painless right?   The bottom line, it one of three types of contraction that is needed for movement. 

https://cnx.org/contents/FPtK1zmh@8.25:fEI3C8Ot@10/Preface

Who Uses Eccentric Training            

Physical Therapy, Sports Performance, Bodybuilding to name a few.    (Down a little further you'll see why.)

Changes and Adaptations   

Below is a graph for an in-depth benefit and risk overview. Below that, is cliff note version called Adaptation/Outcome to Eccentric Training table.    

Front Physiol. 2019; 10: 536.

In the Adaptation/Outcome to Eccentric Training table, most items can be seen as pros. The only clear-cut cons would be the bottom two in the chart. The odds of that happening do increase when you push the volume and/or intensity toward and beyond the recommendations.   Keep in mind recovery! Allow for 12-24 hours (for body weight or light resistance) and up to 48-72 hours (more moderate to heavy weighted style of lifting)    

How is it Trained  

Alright! You made it to what you’re looking for!   

**if you skipped to here go back up and read from the beginning! Cheater!**  

Main Movement = multi-joint exercises with one rep maxes.

Disclaimer 

***Do not apply to every single movement you do like my brother would*** 

***Apply it to one movement that is lagging and monitor***

****Keep in mind, as you get closer to the higher end of the volume and/or intensity the risk level will increase. Not joking***    

Who Can Benefit from Eccentric Training?           

  If your looking for any of the following then give eccentric training a try!

  1.   Stability 2.   Movement Control 3.   Strength 4.   Size

 

Wrapping Up

The takeaway, it's just a type of muscle action that is specifically targeted. Like all training, the desired adaptation that you want to see should be the focus. 

With that in mind. If you are lacking any of the four adaptations, I highlighted in the last section then, by all means, give them a shot. Try with accessory movements first and go from there. Pick an appropriate weight, set and rep scheme you want that is in line with the outcome.   

If you're looking for a higher-end performance-based stick to the whole chart. Side note, there are other methods you can do as well. Future Article covering this soon!

-RH