What Are Eccentric Movements?
In the gym, we often focus on the push, the pull, or the lift. This is the concentric phase, where the muscle shortens under tension. Think of curling a dumbbell up towards your shoulder. But what about the other half of the movement? The eccentric phase is when
the muscle lengthens under tension—for example, slowly lowering that same dumbbell back to the starting position. It’s the controlled, negative part of any repetition. While the concentric part feels like the ‘work’, the eccentric phase is where much of the magic for muscle growth and strength building happens. It’s a shift from just moving the weight to controlling it through its entire range of motion.
The Science of the Slowdown
Why is slowing down so effective? The primary reason is increased 'time under tension' (TUT). By extending the lowering phase of a lift, you force your muscle fibres to remain engaged for longer. This prolonged tension creates more microscopic tears in the muscle tissue. While that might sound bad, it’s this very process that signals your body to repair and rebuild the fibres stronger and bigger, a process known as hypertrophy. Eccentric movements are particularly effective at this, as they can handle more load than concentric movements. This means you’re putting your muscles under a unique stimulus that they don't get from just lifting and dropping the weight, which is a powerful catalyst for breaking through strength and size plateaus.
Benefits Beyond Building Muscle
The advantages of eccentric training aren't just for those looking to build bigger muscles. This method is a game-changer for overall strength, stability, and injury prevention. By focusing on control, you enhance your neuromuscular connection—the communication pathway between your brain and your muscles—leading to better form and more efficient movement patterns. Furthermore, the slow, controlled nature of eccentric work places stress on connective tissues like tendons and ligaments, strengthening them over time and making your joints more resilient. This is why physical therapists have used eccentric exercises for decades to rehabilitate injuries like tendonitis and muscle strains. For the everyday gym-goer, this means building a more robust, injury-resistant body.
How to Perform Eccentric Reps
Integrating eccentric training into your routine is simple. The golden rule is to focus on tempo. Pick a weight you can manage comfortably for a normal set. For the concentric (lifting) phase, move at a normal, powerful pace—about one second. For the eccentric (lowering) phase, slow everything down. Aim for a count of three to five seconds. For example, in a bicep curl, you’d curl the weight up in one second and then take a full three to five seconds to lower it back down, fighting gravity the entire way. You can apply this principle to almost any exercise. You don't need to do it for every set of every workout. Try incorporating it into the last set of a few key exercises to start.
Three Exercises to Start With
Ready to try it? Here are three common exercises perfect for applying the eccentric principle: 1. **Push-Up:** Lower your chest to the floor on a slow five-count, keeping your core tight. Once your chest is just above the floor, push back up explosively in one second. If this is too hard, you can perform the slow negative and then drop to your knees to push back up. 2. **Bicep Curl:** Using a dumbbell or barbell, curl the weight up to your shoulders in one second. Then, very slowly, lower the weight back to the starting position over three to five seconds, ensuring your bicep remains tense throughout. 3. **Squat:** Whether using bodyweight or a barbell, descend into your squat over a slow four-second count. Keep your chest up and your core engaged. Once you hit the bottom of your squat, drive back up to the standing position in one second.
A Quick Word of Caution
Because eccentric training causes more microscopic muscle damage, it can also lead to more significant Delayed Onset Muscle Soreness (DOMS). That's the muscle stiffness you feel a day or two after a tough workout. This is a normal part of the adaptation process, but it can be intense if you’re new to this type of training. Start with a lower volume—perhaps one or two eccentric-focused sets per workout—and see how your body responds. Ensure you are properly warming up before and prioritising recovery, including adequate sleep and nutrition, to help your muscles repair and grow stronger.
