Eccentric training is a form of exercise that emphasises the controlled lengthening of the muscle while it is under tension. This process, also known as the negative phase of a movement, occurs when you slowly lower a weight after lifting it. A well-known example is the controlled lowering of a barbell during a bench press or returning from a squat in a controlled manner. During eccentric training, the muscle is subjected to a heavier load than during the concentric phase, when the muscle shortens. This ensures significant strength development and helps in strengthening tendons and joints.
The meaning of the word ‘eccentric’
Eccentric training is not a term you hear every day. The word eccentric literally means “off-centre” or “deviating from the centre”. The term eccentric can have various meanings, depending on the context. In fitness and anatomy, eccentric refers to the controlled lengthening of a muscle during movement. This happens, for example, when you slowly lower a weight. It is the opposite of concentric movement, where the muscle shortens. Typical concentric exercises are the bicep curl and bench press.
The popularity of eccentric exercises
Eccentric training is popular nowadays because of its unique benefits for strength building, muscle growth and injury prevention. During this form of training, the emphasis is on the lengthening phase of the muscle, in which the muscle can generate more force than during the concentric phase. As a result, the muscle is subjected to a greater load, which leads to greater force development and better muscle growth (hypertrophy). In addition, eccentric training helps to strengthen tendons and joints, which contributes to a lower risk of injuries. Performing the negative phase of an exercise in a controlled manner also causes more muscle fibre damage, which promotes the recovery process and leads to faster muscle building.
Combining concentric and eccentric exercises
Eccentric exercises are most effective when combined with concentric exercises. The ideal sequence is to first perform the concentric phase of an exercise, in which the muscle shortens, followed by the eccentric phase, in which the muscle lengthens slowly and in a controlled manner. For example, with a bicep curl: lift the weight upwards (concentric) and then lower it slowly (eccentric). By slowing down the eccentric phase (for example, 3 to 5 seconds), you increase the tension on the muscle fibres, which leads to greater force development and muscle growth. Eccentric training can be integrated into virtually any exercise, such as squats, deadlifts, and bench presses.
Positive effect on muscle recovery and injury prevention
Eccentric training is increasingly embraced by physiotherapists due to its positive effects on muscle recovery and injury prevention. This form of training focuses on the controlled lengthening of the muscle, which helps in strengthening both muscles and tendons. Physiotherapists often apply it in rehabilitation programmes for injuries such as tendinitis (e.g. Achilles tendon or tennis elbow injuries), because the controlled tension on the affected tendons promotes recovery without excessive strain.
