Understanding Eccentric Strength Training
Strength training is an essential component of any fitness regimen. It involves the execution of exercises that help increase muscle strength and mass. One type of strength training that is gaining popularity among fitness enthusiasts is eccentric strength training.
Eccentric strength training is a form of resistance training that focuses on the eccentric phase of an exercise. The eccentric phase is the part of an exercise where the muscle is lengthening under tension. For example, when you are lowering a weight during a bicep curl, the eccentric phase is when the muscle is lengthening as you lower the weight.
During eccentric strength training, you perform exercises that emphasize the eccentric phase. You lower the weight slowly and with control, which creates more resistance on the muscle, leading to greater muscle damage and, ultimately, more significant muscle growth.
Benefits of Eccentric Strength Training
Eccentric strength training has several benefits, including:
- Increased muscle growth: Eccentric strength training creates more muscle damage, which leads to greater muscle growth.
- Improved strength: Eccentric strength training can help improve your overall strength, making it easier to perform everyday activities.
- Better muscle definition: Eccentric strength training can help enhance muscle definition, giving you a more toned and sculpted physique.
- Reduced risk of injury: Eccentric strength training can help reduce the risk of injury by improving muscle strength and stability.
How to Incorporate Eccentric Strength Training into Your Fitness Routine
Eccentric strength training can be incorporated into your fitness routine in several ways. Here are a few examples:
- Slow Eccentric Lifting: One way to incorporate eccentric strength training is to perform slow eccentric lifting. This involves slowing down the eccentric phase of an exercise and taking longer to lower the weight. For example, if you are performing a bench press, you would take 4-6 seconds to lower the weight and then press it back up quickly.
- Accentuated Eccentric Lifting: Another way to incorporate eccentric strength training is to perform accentuated eccentric lifting. This involves using a weight that is heavier than what you can lift concentrically (lifting the weight in the normal way). You then lower the weight slowly and with control, providing more resistance to the muscle.
- Negative Reps: Negative reps involve performing the eccentric phase of an exercise with a weight that is heavier than what you can lift concentrically. You then have a spotter help you lift the weight back to the starting position, and you repeat the exercise.
Conclusion
Eccentric strength training is an effective way to build strength, increase muscle mass, and improve overall fitness. By incorporating eccentric training into your fitness routine, you can achieve better results and reduce the risk of injury. Start slow and gradually increase the intensity of your eccentric training to get the most out of your workouts.