Emphasising Eccentric Training Phase

A training phase focusing on eccentric training is one of the most productive ways to build strength, increase lean muscle, prevent injury, and even improve flexibility.

The saying, "I'm going to the gym to lift some weights to gain strength and size”, should be "I'm going to the gym to lower some weights to gain strength and size” because the eccentric phase delivers better results.

I've just completed a phase of 5/4/3/2/1 strength, and now I will move into a new phase of emphasising eccentrics. I'll share my new strength program at the end of this post.

Why are eccentric so powerful?

The eccentric phase of an exercise occurs when a muscle contracts while lengthening. This is the lowering of the weight in movements like overhead presses, pull-ups, biceps curls, and squats.

The concentric phase of an exercise occurs when a muscle contracts and shortens, as in lifting weight movements like overhead press, pull-ups, biceps curls, and squats.

In the 70s, Nautilus founder Arthur Jones got the ball rolling as he popularised eccentric training in athletic fitness and bodybuilding magazines.

Since then, considerable research has been conducted to determine the best ways to use eccentric training. 

The research has shown:

We are stronger in the eccentric phase, as much as 175%

We have the strength to lower more weight than we can lift.  We can increase the muscle’s strength and size by overloading the muscle and performing slow eccentrics.

Controlled eccentric increase strength and size

By lowering the weight in a controlled fashion and not letting gravity take over, we can increase both strength and size.

Protein synthesis is greatest after eccentric training

Slow eccentrics offer the greatest muscle growth when performed at the right intensity and tempo.  Studies that compared eccentric-only training to concentric-only training found that eccentric-only training is far superior for producing hypertrophy gains.

Eccentric saves energy and allows you to do more work

The eccentric phase of a lift uses less energy (ATP) than the concentric phase.  This means you can perform more sets and reps of eccentrics, which has positive implications for strength and size gains.

Eccentric allows us to train at much higher intensities

Our 1RM is the maximum load we can lift in a given exercise.  It's 100% intensity for the concentric phase.  But we can perform heavy negatives and forced reps at 120-175% of our 1RM, thus producing greater stress and adaptation.

Studies have shown that heavy negative increase muscle motor unit recruitment, protein synthesis, and increase growth hormones compared to lighter loads.

Slow eccentric increase speed and power

A proven benefit of eccentric training is greater concentric power. Eccentric training enables us to produce more explosive power. The researchers suggested that the greater intensities of load increased muscle tensions and cross-bridging of fibres, allowing athletes to produce greater levels of explosive power.

Eccentric training strengthens tendons and decreases the chances of injury

Just like eccentric training is a robust stimulus for muscle growth, it also strengthens connective tissues. Eccentric training is commonly used to rehabilitate ruptured tendons, but including eccentric training in your program can help prevent such injuries.

Eccentric training increases flexibility

every adult gymnastic skill seeker wants to be more flexible.  Eccentric training is one of the very best methods for increasing flexibility. It’s much more effective than static stretching. 

Eccentric training works for increasing mobility because it causes muscle fibre growth, increasing the sarcomeres within a muscle - meaning the muscle becomes longer and you get more flexible!

Eccentric training is one of the most powerful tools you should have in your exercise toolbox. Learn how to use it properly to quickly achieve your goals, whether improving athletic fitness or transforming your physique.

Here's how.

My Emphasising Eccentric Training Phase

My emphasised eccentric strength training program for the next 6 weeks.

Monday:

A1. Pull-up, Wide-Grip 6 x [3], 81A0, rest :120

A2. Eccentric Push-Press*  6 x [3], 81A0, rest :120

B1. Trap 3, 45* Incline Bench, Bilateral Dumbbells 3 x [8-12], 31x0, rest :60

B2. Shoulder External Rotation, Cuban Press, Seated, Dumbbell 3 x [8-12], 4020, rest :60

*Using the legs in the push-press to assist the concentric phase, then lowering the weight like a strict press.

Friday

A1. P-Bar Dips 6 x [3], 81A0, rest :120

A2. Chin-up, Narrow-Grip 6 x [3], 81A0, rest :120

B1. Lateral Raises, Seated, Poliquin  3 x [8-12], 3111, rest :60

B2. Reverse Flies, Standing, Bent-Over 3 x [8-12], 31x0, rest :60

This is the initial plan, but as you can see, the session will be quite long. 6 sets of A with 2min rest between sets will be 30-40mins. Add in a warm-up, and the B’s will quickly turn this into 60 minutes. I also want to do a Gymnastics Skill Session on the same day so I might drop the sets back as the weeks progress.

What weights?

At the end of the 5/4/3/2/1 strength, I tested my 1RM on Strict Overhead Press, Chin-ups, and Dips.

I'll take this 1RM weight and use it as the starting weight in week 1 for the Eccentric Push-Press, Chin-ups and Dips. I’m not testing my 1RM pull-up; I will assume it’s around 25kg and start with this weight.

As the weeks continue, I'll slowly increase the weight by about 5-10%, which means I'll work between 100-150% of my 1RM over the next 5-6 weeks.

Remember, we are stronger in the eccentric phase than the concentric phase. The goal is to increase strength; high intensities are the best way.

This new phase will be a Functional Strength Training Phase as the set duration will fall in the 20-40sec timeframe.

Why the B's?

I'm adding some shoulder stability pre-hab works as the B's in my strength session as I also want to strengthen the small stabilisation muscle of the shoulders.

The big compound lifts (A'2) are building strength in the later upper body muscles, which can lead to an imbalance in the shoulder stabilisers. Not something I want.

Is this all you are doing?

No. This is just my strength training for the next 6-weeks. I also have a flexibility program (3 sessions per week) and a Gymnastics Strength Training program (3 sessions per week). I also have a lower body strength day.

On Mondays and Fridays, I do a Strength session in the AM and then a Flexibility + GST session in the PM.

On Wednesday, I do flexibility and GST.

On the weekend, I do my lower body strength session.

It's a lot in a week, but I enjoy it.