Eccentric training
Eccentric Training – Build Strength and Prevent Injuries
Eccentric training is a method that focuses on the phase where muscles lengthen under load, as occurs, for example, when slowly lowering a weight during an exercise. This form of training has become common in both rehabilitation and strength training thanks to its effect on muscle strength, mobility, and injury prevention.
What does eccentric training involve?
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, meaning the muscle can handle higher loads. This results in more micro-damage to 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 volume by activating more muscle fibers. It also strengthens tendons and joints, helping to reduce the risk of injury. For many, it is also an effective method for increasing mobility, as it promotes muscle elasticity.
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 lengthened state, you can reduce the risk of common training-related injuries.
- Improved mobility: Muscles trained eccentrically become more elastic, which benefits mobility and flexibility.
How is the training implemented?
This form of training can easily be 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 normally would, but this requires assistance to handle the concentric phase. Combination with traditional training is recommended to balance the load on the body.
Important aspects to consider
Since the training is demanding on muscles and the nervous system, longer recovery is required than with other forms of training. Recovery time varies depending on intensity and the individual's ability to handle the load. Rest, sleep, and nutritional intake play a crucial role in the results.
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 enduring body.
Eccentric exercises you can do at home:
1. Eccentric Push-ups
Target: Chest, shoulders, triceps, and core.
Execution:
- Start in a plank position with hands placed shoulder-width apart.
- Slowly lower your body towards the floor over 4–5 seconds, keeping your body straight and engaging your abdominal muscles.
- When your chest almost touches the floor, place your knees on the floor and push your body back up to the starting position.
Tip: If it’s difficult to push back up, use your knees to assist the movement.
2. Eccentric Squats
Target: Thighs, glutes, and core.
Execution:
- Stand with your feet shoulder-width apart and toes pointing slightly outwards.
- Slowly lower your body into a squat over 4–5 seconds, keeping your back straight and 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 Glute Bridges
Target: Glutes, hamstrings, and lower back.
Execution:
- Lie on your back with knees bent and feet hip-width apart on the floor.
- Lift your hips upwards until your body forms a straight line from shoulders to knees.
- Slowly lower your hips back towards the floor over 4–5 seconds.
Tip: For increased difficulty, perform the exercise with one leg extended and the other leg bent.
By integrating these eccentric exercises into your training routine, you can effectively build strength and improve muscle control. Remember to perform movements in a controlled manner and focus on correct technique for the best results.
Tools for those who want to start eccentric training
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