If you're looking to maximize your muscle gains and break through plateaus, it's time to pay attention to a often-overlooked aspect of resistance training: eccentric contractions. While traditional strength training focuses on lifting weights (concentric contractions), lowering them in a controlled manner (eccentric contractions) may hold the key to superior muscle growth and strength gains. In this article, we'll explore the science behind eccentric training and how you can incorporate it into your workouts for optimal results.
What is Eccentric Training?
Eccentric training focuses on the lowering phase of an exercise, where the muscle lengthens under tension. For example, in a bicep curl, the eccentric phase occurs as you lower the weight back down. This type of contraction allows you to handle heavier loads and creates unique stress on the muscle fibers, potentially leading to greater adaptations.
The Science Behind Eccentric Training
Recent research has shed light on the potential benefits of eccentric training for muscle hypertrophy and strength gains. A study by Peñailillo et al. (2022) compared the effects of eccentric, concentric, and combined eccentric/concentric cycling training on muscle function and mass in patients with chronic obstructive pulmonary disease (COPD). While this study focused on a specific population, its findings have implications for healthy individuals looking to optimize their training [1].
Greater Muscle Mass Gains
One of the most exciting aspects of eccentric training is its potential to stimulate greater muscle growth. Krentz et al. (2017) conducted a study comparing supramaximal (110% of concentric 1RM) and submaximal (80% of concentric 1RM) eccentric training. Both groups showed significant increases in muscle thickness compared to a control group, with no significant differences between the two eccentric protocols [3].
This suggests that eccentric training, whether performed at supramaximal or submaximal intensities, can be an effective strategy for increasing muscle size. Interestingly, the submaximal group reported lower perceived exertion, making it a potentially more sustainable approach for long-term training.
Improved Strength Across Various Contraction Velocities
Eccentric training may also lead to improvements in strength across a wider range of contraction velocities. Raj et al. (2012) found that eccentrically biased training in older adults led to significant improvements in isometric strength and concentric torque at various speeds (60°/s to 360°/s) [4]. This suggests that eccentric training could be particularly beneficial for improving both strength and power output.
Enhanced Anabolic Signaling
At the molecular level, eccentric contractions appear to trigger a more pronounced anabolic response. Rahbek et al. (2014) observed that eccentric contractions led to sustained activation of key anabolic signaling pathways, including mTOR and p70S6K, for up to 5 hours post-exercise. This prolonged anabolic signaling could potentially create a more favorable environment for muscle protein synthesis and growth [5].
Incorporating Eccentric Training into Your Routine
Now that we understand the potential benefits of eccentric training, how can we incorporate it into our workouts? Here are some practical strategies:
Eccentric-focused sets: Perform the lowering phase of exercises for 3-5 seconds, focusing on controlling the weight throughout the range of motion.
Supramaximal eccentrics: Use a weight that's 110-120% of your concentric 1RM for the eccentric portion, and have a spotter assist with the concentric phase.
Two-up, one-down: For unilateral exercises, use both limbs to lift the weight, then lower it with only one limb.
Eccentric-only training: Dedicate entire workouts or training blocks to eccentric-focused exercises.
Eccentric cycling: If you have access to a specialized eccentric cycle ergometer, incorporate eccentric cycling sessions into your training program.
Considerations and Precautions
While eccentric training offers numerous benefits, it's important to approach it with caution:
Increased muscle damage: Eccentric contractions can cause more muscle damage than concentric ones, potentially leading to increased soreness. Start with lower volumes and gradually increase over time.
Recovery needs: Due to the increased muscle damage, you may need more recovery time between eccentric-focused workouts.
Technique is crucial: Proper form is essential to prevent injury, especially when handling heavier loads during eccentric training.
Periodization: Incorporate eccentric training strategically within your overall program, rather than relying on it exclusively.
Conclusion
Eccentric training offers a promising avenue for breaking through plateaus and maximizing muscle growth. By incorporating eccentric-focused exercises and techniques into your training routine, you can potentially stimulate greater muscle hypertrophy, improve strength across various contraction velocities, and enhance anabolic signaling. Remember to start gradually, focus on proper technique, and listen to your body as you explore the power of eccentric training.
References
Peñailillo, L., et al. (2022). Effects of eccentric, concentric and eccentric/concentric training on muscle function and mass, functional performance, cardiometabolic health, quality of life and molecular adaptations of skeletal muscle in COPD patients: a multicentre randomised trial. BMC Pulmonary Medicine, 22(1), 278.
Androulakis Korakakis, P., et al. (2023). Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review. Journal of Functional Morphology and Kinesiology, 9(1), 9.
Krentz, J. R., Chilibeck, P. D., & Farthing, J. P. (2017). The effects of supramaximal versus submaximal intensity eccentric training when performed until volitional fatigue. European Journal of Applied Physiology, 117(10), 2099-2108.
Raj, I. S., Bird, S. R., Westfold, B. A., & Shield, A. J. (2012). Effects of eccentrically biased versus conventional weight training in older adults. Medicine and Science in Sports and Exercise, 44(6), 1167-1176.
Rahbek, S. K., et al. (2014). Effects of divergent resistance exercise contraction mode and dietary supplementation type on anabolic signalling, muscle protein synthesis and muscle hypertrophy. Amino Acids, 46(10), 2377-2392.
Lundberg, T. R., Fernandez-Gonzalo, R., Gustafsson, T., & Tesch, P. A. (2012). Aerobic exercise alters skeletal muscle molecular responses to resistance exercise. Medicine and Science in Sports and Exercise, 44(9), 1680-1688.