Definition
Eccentric exercise refers to muscle actions where the muscle lengthens or elongates under tension. It contrasts with concentric motion where the muscle shortens and contracts.
Explanation
- Eccentric contractions occur when the muscle fibers resist against an opposing force that stretches them.
- They happen during the lowering phase of lifts like squats, bicep curls, and lat pulldowns. Gravity provides the opposing force as you lower the weight.
- Eccentric training places greater tension on the muscles. It can improve strength and muscle mass while minimizing joint stress.
- It may also help treat tendonitis since the lengthening contractions increase tensile strength.
Examples
- The downward motion of a bicep curl or bench press
- Lowering yourself during a pull-up or squat
- The return phase of a kettlebell swing
Related Terms
- Concentric contraction, pliability, time under tension, strength training
Common Questions
- Should I do eccentric-only training? No, combine it with concentric lifts for balanced development.
- Does eccentric exercise build more muscle? Yes, due to greater tension placed on the muscles.
Do Not Confuse With
- Isometric – No change in muscle length under tension
- Isotonic – Combination of concentric and eccentric contractions
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