Looking to enhance your strength and muscle growth? If so, you might want to reassess how you are approaching your training sessions. There is a key element of exercise that often goes overlooked but holds significant potential for maximizing strength gains. Unleashing the power of eccentric exercises could be the game-changer you’ve been seeking. Dive into the world of eccentric exercises to see how they can revolutionize your muscle-building journey.
First, let’s revisit the basic phases of any exercise routine. The “concentric” phase involves the contraction of muscles as you lift a weight. Picture pushing yourself back up during a pushup or rising from a squat – that’s the concentric phase at work. Similarly, when you pull yourself up in a pull-up, you are engaging in the concentric phase of the exercise.
On the flip side, we have the “eccentric” phase where muscles lengthen while under tension. Using the same examples, lowering yourself during a pushup, descending in a squat, or returning to the starting position in a pull-up exemplifies the eccentric phase. This part of the movement is equally crucial in strength training and muscle development.
The eccentric phase is where a lot of magic happens. Why? Because you can handle far more weight with your eccentric movement. By emphasizing this portion, you can actually build more muscle and strength or even blast through plateaus because you can overload your muscles. (Also, having more eccentric strength can improve your concentric strength.) Yet many people try to do every repetition as fast as possible, negating many of those benefits.
Below, we’ll share 10 exercises where you can easily and safely train the eccentric phase. This is important to mention because, when training eccentrically, you’ll want to use more weight—as a result, you don’t want an exercise where, if you struggle or fail, it could be dangerous. Instead, you want a movement where you can easily stop or put down the weights.
Now, let’s explore 10 of the best eccentric exercises to build muscle. For each movement, focus slowly on doing the eccentric portion for three to four seconds on every single repetition.
Single-leg Box Squats
Start by facing away from a bench or box. Lift one leg, sit back on the bench, and come up without putting your other leg down. Lower the bench to make the exercise more challenging.
TRX Pushups
Face away from the anchor point with TRX handles in each hand. Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat, and don’t let your hips sag. Lower yourself and keep your elbows close to your body as you descend.
TRX Inverted Row
Grab TRX straps from underneath with your feet closer to the anchor point. Squeeze your shoulder blades together and pull yourself up while keeping your body straight like a plank.
Pull-ups
Grab a pull-up bar with your palms facing away. Start by squeezing your shoulder blades together. Pull yourself up and lead with your chest.
Dips
Get on a dip bar, keep your chest out, and lower yourself until your elbows make a 90-degree angle. At the bottom, drive back up. To keep pressure off your neck, look at a spot on the ground a few feet before you.
Bicep Curls
Hold a set of dumbbells so your palms are facing away. Curl the dumbbells, and don’t swing your body.
Dumbbell Overhead Press
Grab two dumbbells and hold them by your shoulders. Keep your core tight and glutes squeezed, and push the dumbbells directly overhead. At the top, your biceps should be next to your ears. Don’t lean back or arch your lower back.
Dumbbell Romanian Deadlifts
Start with your feet hip-width apart while holding two dumbbells before your hips. Push your hips backward, keep your back neutral, and descend until you feel a stretch in your hamstrings. Drive through your heels and return to the start position.
SHELC
Lie on your back with your feet on the top of a stability ball. Start by squeezing your glutes and extending your hips. Then, curl your feet underneath your knees while extending your hips and maintaining a straight line from your shoulders to your knees. Remember: Every inch you curl your feet is another inch your hips need to rise.
Dumbbell Floor Press
Lie on the floor with your knees bent. Keep your chest up, shoulders squeezed together, and feet flat on the ground. Drive the dumbbells upward, keeping your shoulders back. Keep the dumbbells directly over your elbows throughout.
Frequently Asked Questions (FAQs) on Eccentric Exercises for Building Muscle
What are eccentric exercises?
Eccentric exercises focus on the lengthening phase of the muscle contraction. It involves controlling the muscle while it lengthens under tension, which can lead to muscle growth and strength gains.
Why are eccentric exercises important for muscle building?
Eccentric exercises have been shown to cause greater muscle damage, which can result in increased muscle hypertrophy (growth) and strength compared to traditional exercises.
Are eccentric exercises suitable for beginners?
While eccentric exercises can be beneficial for building muscle, they are more advanced and may require proper form and supervision. Beginners should start with lighter weights and focus on mastering basic lifting techniques before incorporating eccentric exercises into their routine.
What are some examples of eccentric exercises?
- Eccentric Squats: Slowly lowering into the squat position before standing back up.
- Eccentric Pull-Ups: Slowly lowering down from the pull-up position.
- Eccentric Push-Ups: Lowering slowly towards the ground during the push-up movement.
- Eccentric Curls: Slowly lowering the weight back down during a bicep curl.
How should eccentric exercises be incorporated into a workout routine?
Eccentric exercises can be incorporated into a workout routine by focusing on the lowering (eccentric) phase of each movement. This can be done by slowing down the lowering phase of the exercise, using heavier weights, or adding specific eccentric-focused exercises to the routine.
What are the benefits of including eccentric exercises in a training program?
Benefits of including eccentric exercises in a training program include increased muscle hypertrophy, strength gains, improved muscle control, and potential injury prevention through improved muscle balance and coordination.
Should eccentric exercises be performed with caution?
Yes, eccentric exercises should be performed with caution, especially when using heavier weights or trying new exercises. It is important to maintain proper form, start with lighter weights, and gradually progress to heavier weights to minimize the risk of injury.
