5 Reasons To Add

Eccentric Training To
Your Routine

If youre stalling out or not hitting your goals in the gym, maybe it's time to
consider these 5 reasons on why you should implement eccentric training in
your routine.
If you're wondering how to implement eccentric training in your routine, check out: How To Add
Eccentric Training To Your Program.
Eccentric training is often an overlooked and underused modality of training, but its something
you should consider adding to your routine.

Its been common knowledge for some time, both concentric and eccentric movements are
necessary to achieve gains in muscular strength and size.
However, as science narrows in on the specific benefits of eccentric training, its becoming clear
that implementing this type of exercise into your program is a must.
Aside from taking your training to the next level, there are five more reasons you should
consider eccentric training.

1. STRENGTH GAINS
As youve probably determined by now, its significantly easier to lower a heavy load than it is to
lift or push it up.
Take the squat for example: when youre close to your PR, lowering to the bottom of the squat
isnt so bad, but as soon as you hit that turn around point to push back up, thats where the real
work begins.
The reason for this is simple; your muscles can withstand a much higher load while lengthening
than they can while contracting. Why not take advantage of this little gem and use it in your
training? Studies have shown that eccentric muscle actions can produce 20-60% more force than
that created by concentric muscle activities.
Research done by Hortobagyi et al. reported that eccentric training increased eccentric strength
by 46%, while concentric training only increased concentric strength by 13%. Its important to
note, however, that eccentric training doesnt only mean increases in eccentric strength.
A study published in The Journal of Strength and Conditioning Research found that subjects
who used 105% or more of their one-rep max on the eccentric phase of a bench press, increased
their concentric one-rep max by 5-15 pounds!

2. MUSCLE GROWTH
Aside from the goal of getting stronger, why do most people frequent the gym?
The answer: to look good. If youve been working hard, but youre still not seeing the results you
hoped for, throw some eccentric training into your workload. One of the defining factors of
eccentric training is the pace at which you work.
The slow movements associated with eccentric training require the muscle to maintain greater
time under tension. The increased stress on the muscle translates into greater amounts of muscle
damage, which is thought to be necessary for maximal hypertrophy to occur.

3. LOWER ENERGY COSTS

Despite the high muscular forces generated during eccentric actions, they require a relatively low
level of energy. During a specific exercise, the majority of your energy is used while lifting the
weight rather than lowering it.
The low energy costs of eccentric movements evolve into the ability to do more work, whether
its in the form of more sets, reps or weight. Naturally, more work implies more strength, more
muscle and more power.

4. GREATER PROTEIN
SYNTHESIS
During exercise, protein synthesis decreases while protein degradation increases, this, of course,
is not a good thing if youre looking to add muscle mass. During the recovery period, this
process reverses.
Keeping your dietary protein intake up will promote a positive nitrogen balance, further
enhancing the opportunity for muscle growth.
Eccentric training has been shown to promote higher levels of protein synthesis post-workout
when compared to concentric training. This increase can lead to an accumulation of protein,
contributing to the hypertrophy gains often observed with eccentric training.

5. IMPROVE ADAPTABILITY
In addition to making you bigger and stronger, eccentric training is also a useful tool for
improving your ability to withstand the rigors of life, whether its in the weight room, on the
court, or in everyday life.
The high workloads used with eccentric training strengthen not only your muscles but also your
connective tissue. Strong tendons, ligaments and fascia are vital for injury prevention and joint
stabilization.
If youre not an overly flexible person, adding eccentric loads may be just what you need to
increase range of motion and quell your chances for injury. During eccentrics, your muscles exert
force in a stretched position. Over time, this can result in improved flexibility in the muscle
fibers, as well as the supporting connective tissue.

Note: Eccentric training can cause significant muscle damage. To lower your chances of
enduring a severe case of delayed onset muscle soreness, begin with lower volume training,
either in the form of fewer reps/sets or lighter weights. Gradually increase volume as your body
adapts to the eccentric training workload.

References
Moore DR, Phillips SM, Babraj JA, Smith K, Rennie MJ (2005) Myofibrillar and collagen protein synthesis in human skeletal muscle in
young men after maximal shortening and lengthening contractions. Am J Physiol Endocrinol Metab 288(6):E11539.
Doan BK, Newton RU, Marsit JL, Triplett-McBride NT, Koziris LP, Fry AC, and Kraemer WJ. Effects of increased eccentric loading on
bench press 1RM. J Strength Cond Res 16: 9-13, 2002.
Hortobagyi T, Hill JP, Houmard JA, Fraser DD, Lambert NJ, Israel RG (1996) Adaptive responses to muscle lengthening, and shortening
in humans. J Appl Physiol 80:765772.
Mike J, Kerksick C, Kravitz L. How to Incorporate Eccentric Training Into a Resistance Training Program. Strength and Conditioning
Journal 37:1, 2015.