Have you ever heard of eccentric training? What if I told you this style of training could be the game-changer you’ve been missing in your fitness journey? Whether you’re looking to build serious muscle, improve your performance, or protect yourself from injury, eccentric training might just be the answer.
But before we dive into the benefits (and risks) of this powerful training method, let’s break down what eccentric training is and why it works.
What is Eccentric-Training?
Eccentric training emphasizes the lengthening phase of muscle movement. Picture yourself doing a squat. The eccentric portion is when you lower your body, not when you push back up. This part of the movement generates more muscle damage than the concentric phase (the pushing or lifting part), which leads to:
- Increased Muscle Damage: More muscle damage triggers a stronger hypertrophy (muscle growth) response, thanks to the activation of mTOR pathways, which regulate protein synthesis.
- Extended Recovery Time: More muscle damage also means your muscles need more time to recover, which is why eccentric-based training can be both a blessing and a challenge.
Let’s talk about the pros and cons of eccentric training so you know exactly what you’re getting into—and how to do it right.
The Benefits of Eccentric Training
Done right, eccentric training offers some seriously awesome benefits for building strength, muscle, and improving overall fitness. Let’s break down what makes this training approach stand out:
1. Improved Muscle Strength and Hypertrophy
Eccentric training helps to recruit fast-twitch muscle fibers, the ones most responsible for muscle growth. Fast-twitch fibers, which are key to explosive movements and building muscle mass, unfortunately start to decline more rapidly as we age. This natural decrease in fast-twitch fibers contributes to muscle weakness and reduced power output over time. By emphasizing eccentric training, you can actively combat this loss by stimulating these fibers, even as they begin to dissipate with age.
Because the muscles are under tension for a longer period of time during the eccentric phase, it stimulates muscle growth better than traditional lifting alone. This prolonged tension not only helps preserve fast-twitch fibers but also leads to more significant hypertrophy (muscle size) and strength gains. Studies have shown that focusing on eccentric movements can increase muscle hypertrophy and strength faster than standard lifting methods, making it an ideal choice for people looking to offset age-related muscle loss and maintain their physical performance and the ability to move through life.
2. Enhanced Tendon Health
When you focus on the eccentric phase, you’re not just training muscles—you’re training tendons, too. Eccentric exercises help remodel tendons, increasing their thickness, resilience, and ability to handle heavy loads. This reduces your chances of injury, especially if you’re doing high-impact activities like running or jumping as well as the ability to absorb force if you trip.
3. Reduced Injury Risk
By strengthening both muscles and tendons, eccentric training helps balance your body’s strength levels. Strength imbalances between your eccentric and concentric movements can lead to injuries, especially in high-stress activities like lifting, sprinting, or jumping. By improving your eccentric strength, you’re creating better balance and control, reducing your injury risk.
4. Better Functional Performance
Eccentric training doesn’t just make you stronger—it makes you more functional. If your life involves activities that require power, agility, or balance (think: sports, hiking, or even playing with your kids), eccentric training will help. It teaches your muscles to absorb force, which is crucial for fast changes in direction, deceleration, or any movement requiring control.
5. Metabolic Benefits
Besides the muscle gains, eccentric training can improve insulin sensitivity and help regulate blood glucose levels, which is especially important for metabolic health. This makes it a great option for those looking to not only build muscle but improve their overall health.
The Risks of Eccentric Training (And How to Manage Them)
Eccentric training isn’t without its risks. But the good news? With the right program and guidance, you can avoid most of the potential pitfalls and turn those risks into rewards.
1. Increased Muscle Soreness (DOMS)
Eccentric training often leads to greater delayed onset muscle soreness (DOMS). Why? Because the muscle lengthens under tension, causing micro-tears that lead to more soreness than the concentric phase of lifting. This soreness can last for several days, but over time, your body adapts, and the soreness becomes less intense. This is also mitigated with appropriate programming.
2. Higher Risk of Overtraining
With greater muscle damage comes the risk of overtraining. Eccentric training puts extra stress on your muscles and tendons, so it’s essential to give your body enough recovery time between sessions. Without proper recovery, you can risk injury and burnout. Listen to your body and adjust your training load and volume accordingly.
3. Tendon Stress
Because eccentric training puts high loads on your tendons, there’s a risk of tendon-related injuries like tendinitis. Tendons adapt more slowly than muscles, so improper progression or overtraining can lead to injury. However, with the right program, eccentric training can help your tendons grow stronger and more resilient.
How to Turn Risks Into Rewards
Here’s the best part: the risks of eccentric training can be mitigated through proper programming. In fact, when done right, eccentric training transforms those risks into big-time benefits.
- Tendon Stress: By starting with appropriate weights and gradually increasing the intensity of your eccentric exercises, you allow your tendons to adapt. Over time, your tendons will become thicker and stronger, making them more resistant to injury.
- Overtraining: Proper programming ensures your muscles have enough time to recover between workouts. If you give your body the rest it needs, you’ll not only avoid overtraining but see better muscle growth and strength gains.
- DOMS: While soreness may seem like a drawback, it’s actually a sign that your muscles are adapting and growing. Over time, your body will adjust to the increased workload, and the soreness will become less severe. This is a natural part of building strength and improving muscle performance.
How to Get Started with Eccentric Training
Ready to dive into eccentric training but not sure where to start? Here’s how to do it without overloading your body:
- Start Slowly: Begin with lighter weights and focus on technique.
- Choose Compound Movements: Focus on exercises like squats, deadlifts, and bench presses, which work multiple muscle groups at once. These movements give you the most bang for your buck.
- Allow for Recovery: Eccentric training demands more recovery time than traditional strength training. Make sure to space out your workouts and give your muscles time to rebuild.
- Get Professional Guidance: A coach can help create a program tailored to your needs, ensuring you’re getting the maximum benefit while avoiding injury.
Final Thoughts: Eccentric Training for Real Results
Eccentric-based training is a powerful tool for anyone looking to boost muscle growth, improve strength, and increase overall fitness. When done right, it can take your workouts to the next level. But as with anything, balance is key. Pay attention to your body, allow time for recovery, and work with a coach to create a plan that works for you.
At UNDENIED Fitness, we specialize in creating customized programs that work for your goals—whether it’s building muscle, getting lean, or boosting performance.
To book your Free Intro, click here! Let’s get you started on a training plan that’ll help you achieve your goals safely and effectively.
References:
Eccentric Exercise: Adaptations and Applications for Health and Performance