7 Massive Benefits of Eccentric Training: Why Does Lowering the Weight Slowly Actually Matter?

In the world of strength training, a growing body of evidence suggests that focusing on the eccentric (or lowering) phase of exercises can provide unique advantages for strength, muscle growth, injury prevention, and overall athletic performance.

This article delves into the seven massive benefits of eccentric training, backed by scientific studies, to demonstrate why lowering weights slowly actually matters.

What is Eccentric Training?

Eccentric training involves the lengthening of a muscle under load, such as lowering a dumbbell during a bicep curl or descending into a squat. This phase contrasts with concentric training, where the muscle shortens as you lift the weight. The unique stress placed on the muscle during the eccentric phase can elicit distinct physiological adaptations that enhance strength, hypertrophy, and athletic performance.

Why Focus on the Eccentric Phase?

The eccentric phase is often overlooked in traditional strength training, where most individuals focus on lifting the weight (concentric phase). However, research shows that the eccentric phase can generate more muscle tension and may even recruit different motor units compared to the concentric phase, leading to a host of benefits when emphasised.

1. Greater Muscle Growth (Hypertrophy)

One of the most well-established benefits of eccentric training is its capacity to stimulate greater muscle hypertrophy than concentric-only or traditional mixed training. Eccentric contractions create higher levels of mechanical tension within the muscle fibres, which is a key driver of muscle growth. Studies have shown that eccentric muscle actions can produce up to 1.3 times more force than concentric actions.

A study published in the European Journal of Applied Physiology demonstrated that participants who focused on eccentric training saw significantly greater muscle mass gains compared to those performing concentric or mixed protocols. The higher force generated during eccentric movements leads to more muscle fibre recruitment, micro-tears, and a greater anabolic response, which are all critical factors in hypertrophy.

2. Increased Strength Gains

Eccentric training is also known to significantly increase strength. The higher force production during the eccentric phase places more stress on the muscles, connective tissues, and nervous system, leading to greater adaptations in strength.

A study in the Journal of Strength and Conditioning Research found that eccentric training increased maximum strength levels more effectively than concentric training alone . Participants following an eccentric-focused programme improved their one-rep max (1RM) across various lifts more than those using concentric or traditional methods.

The greater mechanical load during eccentric movements activates more type II muscle fibres—those responsible for explosive strength and power. Over time, this can lead to significant improvements in absolute strength, especially in the lower body.

3. Enhanced Muscle Fibre Recruitment

Eccentric movements recruit different motor units than concentric exercises, particularly the larger, more powerful type II motor units. These fibres are primarily responsible for producing strength and power and are critical for athletic performance.

Research published in the Journal of Applied Physiology found that eccentric exercise activates a higher number of muscle fibres compared to concentric actions, resulting in greater adaptations in muscle size and strength . By recruiting more fibres during eccentric contractions, eccentric training maximises the stimulus for growth and strength gains.

Furthermore, eccentric training induces a more significant neuromuscular response, improving the efficiency of motor unit recruitment and enhancing overall muscle coordination. This can translate to better performance in various sports and strength-related activities.

4. Injury Prevention and Improved Muscle Resilience

Another significant benefit of eccentric training is its role in injury prevention. Eccentric training strengthens muscles, tendons, and connective tissues, making them more resilient to injury. The slow, controlled nature of eccentric movements allows for the gradual adaptation of these tissues, reducing the risk of tears, strains, and overuse injuries.

Brooke-Wells-InjurySource: Brooke Wells

A 2007 study published in the British Journal of Sports Medicine highlighted that eccentric exercise can be effective in preventing and rehabilitating tendon injuries, particularly in athletes prone to conditions such as Achilles tendinopathy. By strengthening the tendons through eccentric overload, eccentric training can improve their elasticity and tensile strength, reducing the likelihood of injury.

Moreover, eccentric training enhances the muscle’s ability to absorb and dissipate forces, which is crucial for protecting joints and connective tissues from high-impact or abrupt movements. This makes it an essential component of rehabilitation and prehabilitation programmes.

5. Improved Flexibility

While flexibility is typically associated with static stretching, eccentric training can also enhance range of motion (ROM) through a process called eccentric elongation. As the muscle lengthens under load, it adapts by increasing its stretch tolerance, leading to improvements in flexibility and mobility over time.

A study conducted by O’Sullivan et al. in 2012 found that eccentric training increased hamstring flexibility more effectively than static stretching alone. The researchers concluded that the elongation of muscle fibres during eccentric training leads to structural changes in the muscle, allowing for greater ROM without compromising strength or stability.

This improved flexibility is particularly beneficial for athletes who require both strength and a wide ROM, such as sprinters, gymnasts, and martial artists. Additionally, enhanced flexibility from eccentric training can reduce the risk of muscle strains during activities that involve sudden or extreme ranges of motion.

6. Better Muscle Control and Coordination

Eccentric training improves proprioception—the body’s awareness of its position and movement in space. By performing slow, controlled eccentric movements, you enhance neuromuscular control, which can lead to better muscle coordination and stability.

A 2015 study in the Journal of Sports Sciences showed that eccentric training improves motor control and coordination, which are essential for maintaining proper movement mechanics during dynamic activities . Athletes who practice eccentric movements often experience better body control and can move more efficiently, reducing energy expenditure and improving performance.

Incorporating eccentric training into your routine can also improve balance and stability, particularly in movements that require a high degree of coordination, such as Olympic lifts or single-leg exercises. This enhanced coordination can translate into better technique and reduced injury risk.

7. Time Efficiency and Adaptability

For those with limited time to train, eccentric training offers a time-efficient way to achieve significant strength and muscle gains. Since the eccentric phase produces higher force levels and muscle activation, shorter workout sessions focusing on eccentric movements can yield substantial results.

A study in the Journal of Physiology found that eccentric training could produce greater strength and hypertrophy gains in less time compared to traditional training protocols . This makes it an ideal strategy for athletes, bodybuilders, or general fitness enthusiasts who want to maximise their results without spending hours in the gym.

Additionally, eccentric training is highly adaptable and can be incorporated into various exercise modalities, from resistance training to bodyweight exercises and even rehabilitation programmes. Whether you’re lifting heavy weights or performing slow bodyweight movements, eccentric training can be tailored to suit your fitness level and goals.

Conclusion

Eccentric training offers a wealth of benefits that go beyond traditional strength training. From increased muscle hypertrophy and strength to improved flexibility, injury prevention, and neuromuscular coordination, the eccentric phase of exercise provides unique physiological stimuli that can lead to superior athletic performance.

By lowering weights slowly and focusing on controlled eccentric movements, you can unlock these massive benefits and take your training to the next level.


Bibliography

  1. Enoka, R.M., 1996. Eccentric contractions require unique activation strategies by the nervous system. Journal of Applied Physiology, 81(6), pp.2339-2346.
  2. Roig, M., O’Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B. and Reid, W.D., 2009. The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. British Journal of Sports Medicine, 43(8), pp.556-568.
  3. Hather, B.M., Tesch, P.A., Buchanan, P. and Dudley, G.A., 1991. Influence of eccentric actions on skeletal muscle adaptations to resistance training. Acta Physiologica Scandinavica, 143(2), pp.177-185.
  4. Doan, B.K., Newton, R.U., Marsit, J.L., Triplett-McBride, N.T., Koziris, L.P., Fry, A.C. and Kraemer, W.J., 2002. Effects of increased eccentric loading on bench press 1RM. Journal of Strength and Conditioning Research, 16(1), pp.9-13.
  5. Fridén, J., Sjöström, M. and Ekblom, B., 1983. Myofibrillar damage following intense eccentric exercise in man. International Journal of Sports Medicine, 4(3), pp.170-176.
  6. Mafi, N., Lorentzon, R. and Alfredson, H., 2001. Superior short-term results with eccentric calf muscle training compared to concentric training in a randomized prospective multicenter study on patients with chronic Achilles tendinosis. American Journal of Sports Medicine, 29(5), pp.602-608.
  7. O’Sullivan, K., McAuliffe, S., DeBurca, N. and McKeon, P.O., 2012. The effects of eccentric training on lower limb flexibility: a systematic review. British Journal of Sports Medicine, 46(6), pp.400-406.
  8. Douglas, J., Pearson, S., Ross, A. and McGuigan, M., 2015. Eccentric exercise: physiological characteristics and acute responses. Sports Medicine, 45(5), pp.683-685.

Key Takeaways

Key Point Explanation
Muscle Growth Eccentric contractions produce greater mechanical tension, leading to more significant hypertrophy.
Strength Gains Eccentric training increases strength by allowing higher force production and activating more type II fibres.
Motor Unit Recruitment Eccentric movements recruit more muscle fibres, enhancing growth and strength.
Injury Prevention Strengthening muscles and tendons through eccentric overload reduces the risk of injury.
Flexibility Eccentric training increases ROM and stretch tolerance, improving flexibility.
Control and Coordination Eccentric exercises improve neuromuscular coordination and proprioception.
Time Efficiency Eccentric training allows for substantial strength and muscle gains in less time.

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