What Is Eccentric Training?
Every lift you perform has two main phases. The concentric phase is when the muscle shortens under tension, like when you push a dumbbell up during a shoulder press or curl a barbell towards your chest. The eccentric phase, often called the 'negative',
is when the muscle lengthens under tension. Think of lowering the dumbbell back down in a controlled manner. Eccentric training simply means placing a deliberate emphasis on this lengthening phase. Instead of letting gravity do the work, you actively resist it, slowing the movement down significantly.
The Science Behind the Gains
Why does this simple tweak work so well? The magic lies in a concept called 'time under tension' (TUT). Muscles grow in response to stress, and extending the duration of that stress during the eccentric phase creates a powerful stimulus for hypertrophy (muscle growth). Studies have shown that our muscles are actually stronger during the eccentric phase, capable of handling more load than during the concentric phase. This increased load and extended TUT leads to greater microscopic damage to muscle fibres. While 'damage' sounds bad, it's this process that signals the body to repair and rebuild the fibres stronger and bigger than before.
Why Slow Reps Build More Muscle
Focusing on slow, controlled negatives does more than just increase time under tension. It forces you to improve your mind-muscle connection, as you can’t simply use momentum to get through the rep. This heightened awareness ensures the target muscle is doing all the work, leading to better quality contractions and more effective workouts. Furthermore, strengthening the eccentric phase of a lift has been linked to increased flexibility and a reduced risk of injury. By training your muscles to control deceleration, you build more resilient tendons and joints that are better prepared to handle the stresses of both training and everyday life.
How to Implement Eccentric Reps
Getting started is simple. The general rule of thumb is to aim for a 3-5 second negative on each repetition. Choose a weight you can comfortably lift for your target rep range (e.g., 8-12 reps). Perform the concentric (lifting) part of the movement at your normal speed, perhaps over one second. Then, consciously slow down the eccentric (lowering) phase, counting to three, four, or even five. For example, in a bicep curl, you would curl the weight up in one second and then take a full three to five seconds to lower it back to the starting position. You will likely need to use a slightly lighter weight than you normally would, as the increased time under tension makes each rep significantly more challenging.
Three Exercises to Start With
You can apply this principle to almost any exercise, but here are three great ones to begin with: 1. **Push-ups:** Lower your chest towards the floor over 3-5 seconds. Pause briefly at the bottom, then push back up explosively. 2. **Squats:** Descend into the squat over 3-5 seconds, keeping your core tight and your chest up. Once you hit depth, drive back up to the starting position at a normal pace. 3. **Dumbbell Curls:** Curl the weights up to your shoulders. Fight the urge to let them drop and instead lower them with control over a 3-5 second count, feeling the stretch in your biceps.
A Warning: The Price of Progress
There's one important thing to know about eccentric training: it is famous for causing Delayed Onset Muscle Soreness (DOMS). Because you are creating more micro-trauma in the muscle, you can expect to feel more sore than usual 24-48 hours after your workout. This is a normal part of the adaptation process, but it's a reason to introduce this technique gradually. Don't switch your entire routine to eccentric-focused training overnight. Start by applying it to the last set of one or two exercises per workout. As your body adapts, you can incorporate it more widely.
