What exactly is eccentric muscle training and how can it help you develop greater strength and lean body mass?
The traditional emphasis in weight training has been on the concentric contraction which is the process by which the muscle shortens as you lift the weight. Lowering the weight causes the muscle to lengthen which is known as an eccentric contraction. Surprisingly, eccentric contractions have been shown to cause more effective muscle stimulation and breakdown of muscle fibers than the concentric contraction. This can mean greater gains in muscle strength and lean body mass when these moves are incorporated into your resistance training routine. Not only can eccentric contractions build muscle faster and more efficiently, these contractions require less oxygen, meaning eccentric muscle training puts less stress on the heart and is less likely to causes rises in blood pressure.
How can you incorporate eccentric muscle training into your weight lifting routine? One of the most effective ways is to have your exercise partner apply counter pressure to the weight as you lift it. For example, when you perform a biceps curl, your partner should press down on the weight as you lift, forcing your arms downwards toward the ground. If you don't have an exercise partner, a new device called the Eccentron has been developed which can make eccentric muscle training easier. Another way to gain some of the benefits of eccentric training is to lower the weights slowly during the eccentric phase, placing additional stress on the muscle fibers.
One caveat is that eccentric muscle training may increase the risk of muscle injury which means it should be performed judiciously. You may also experience soreness after adding eccentric movements to your weight training routine since eccentric moves apply higher levels of stress to the muscle fibers than do concentric training moves.
If you find you're not making the gains you had hoped through your weight training program, you may want to consider incorporating eccentric training into your weight training routine. To avoid injury, start slowly and gradually add a greater ratio of eccentric moves to help build muscle in a safe and effective manner. This will also help to reduce the risk of injury and muscle soreness.
Eccentric muscle training can be a highly effective addition to your muscle toning routine if practiced in a safe and consistent manner.
