Prior to explaining the benefits of eccentric training we first must review main types of muscle contraction and the difference between each one.
Three primary types of muscle contractions:
- Isotonic (constant muscle tension)
- Eccentric
- Concentric
- Isometric (constant muscle length)
- Isokinetic
Most popular type of muscle contraction used in gyms today are Concentric, Eccentric, and Isometric.
Concentric is the most basic and popular type, it is performed during flexion when the muscle is shortening. During bicep curl exercise, bringing dumbbells up flexing the elbow joint is an example of concentric muscle contraction.
Eccentric type is the tension during lengthening of the muscle. Extending the elbow joint during bicep curl, slowly bringing dumbbells back down to starting position is an example of eccentric contraction. This type of phase is very important for hypertrophy (bodybuilding) because it causes most microdamage which we will discuss shortly.
Isometric is referred to when muscle is working but remains in static position. In comparison to first two contractions, isometric type does not shorten or lengthen. There is no movement during this phase. Holding a plank is an excellent type of isometric exercise.
Good Type of Damage
Muscular growth is achieved by creating microdamage during high intensity resistance training. Overloading the muscle and creating little microscopic tears inside fibers, long spaghetti like noodles. Post workout, “satellite cells” are released to help repair damaged muscle tissue. The body basically says we need to get stronger and larger to prevent future damage. This is why for the progress to occur it is important to gradually increase weight load and switch up exercise program so the muscles don’t get used to same routine.
BODYBUILDING – Best method to most common mistake…
Recent research have shown that most microdamage(microscopic tears), responsible for hypertrophy(growth), occurs during an eccentric muscle contraction. Note, we as human beings are significantly stronger eccentrically than we are concentrically. An individual doing shoulder presses can lower much greater weight load in comparison to lifting the weight using concentric contraction. Lets say your one-repetition max (1RM) for dumbbell shoulder press is around 100lb, you can only lift this weight one rep. Now imagine if someone was to help you lift 120lb, which is way over your max, once you have been assisted and the weight is over your head now gradually lower the weight back down to starting position without help. Repeating this technique for appropriate number of reps will create great amount of microdamage further increasing muscle growth and strength.
Majority of folks at the gym make a rookie mistake, they completely neglect eccentric action during exercise. Often lifting the weight then simply dropping the load back down, thus, focusing only on concentric action.
Using a simple counting technique during repetitions can help execute eccentric method properly. Lengthening of the muscle during eccentric contraction should take you approximately two to three seconds longer. For example, using a leg press machine, you push the weight and count to three, then lower the weight back down to starting position should you take four to five seconds.
Controlling the weight with proper countdown is recommended not only to maximize results but to also avoid potential injuries. Dropping heavy reps can place extreme stress on joints causing real damage to soft tissue.
Alex Pro Trainer 