Eccentric training
Eccentric Training – Build Strength and Prevent Injury
Eccentric training is a method that focuses on the phase where muscles lengthen under load, such as when you slowly lower a weight during an exercise. This form of training has become common in both rehabilitation and strength training due to its effects on muscle strength, mobility, and injury prevention.
What does eccentric training mean?
During a movement, muscles work both concentrically (when they shorten) and eccentrically (when they lengthen). The eccentric phase generates more force than the concentric phase, which means the muscle can handle a higher load. This results in more micro-damage to the muscle fibers, which is a natural part of the process of muscle growth and adaptation.
Benefits of eccentric training
Studies show that eccentric training can improve strength and muscle size by activating more muscle fibers. It also strengthens tendons and joints, which helps reduce the risk of injury. For many, it is also an effective method for increasing mobility, as it promotes elasticity in the muscles.
Eccentric training offers several benefits:
- Increased strength and muscle volume: Studies show that eccentric loading activates more muscle fibers than traditional training.
- Injury prevention: By strengthening muscles and tendons in their extended state, you can reduce the risk of common exercise-related injuries.
- Improved mobility: Muscles that are trained eccentrically become more elastic, which benefits mobility and flexibility.
How is the training implemented?
This form of training can be easily added to your routine. It can involve lowering weights more slowly than you lift them, often over 3-5 seconds. For more advanced training, heavier weights or resistance bands are sometimes used than you would normally use, but this requires help to manage the concentric phase. Combination with traditional training is recommended to balance the load on the body.
Important aspects to consider
Because the exercise is demanding on the muscles and nervous system, it requires longer recovery than other forms of exercise. Recovery time varies depending on the intensity and the individual's ability to handle the load. Rest, sleep and nutritional intake play a crucial role in the result.
Eccentric training offers a scientifically proven method for strengthening muscles and improving body functionality. By adapting the technique to your own needs and conditions, you can gradually build a stronger and more resilient body.
Eccentric exercises that you can do at home:
1. Eccentric Push-ups
Target: Chest, shoulders, triceps and core.
Performance:
- Start in a plank position with your hands placed shoulder-width apart.
- Slowly lower your body towards the floor for 4–5 seconds, keeping your body straight and tightening your abdominal muscles.
- When your chest almost touches the floor, place your knees on the floor and press your body back up to the starting position.
Tip: If it's difficult to push back up, use your knees to make the movement easier.
2. Eccentric Squats
Target: Thighs, buttocks and core.
Performance:
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Slowly lower your body into a squat for 4–5 seconds, keeping your back straight and your knees in line with your toes.
- When your thighs are parallel to the floor, push your body back up to a standing position.
Tip: For an extra challenge, hold a weight vest or dumbbells during the exercise.
3. Eccentric Hip Lift
Target: Glutes, back of thighs and lower back.
Performance:
- Lie on your back with your knees bent and your feet hip-width apart on the floor.
- Lift your hips up until your body forms a straight line from shoulders to knees.
- Slowly lower your hips back towards the floor for 4–5 seconds.
Tip: For increased difficulty, perform the exercise with one leg extended and the other leg bent.
By incorporating these eccentric exercises into your workout routine, you can effectively build strength and improve muscle control. Remember to perform the movements in a controlled manner and focus on proper technique for best results.
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