Maximize Results with Eccentric Training

Lose weight, build muscle, and gain strength! These are among the top fitness goals many of us are working towards achieving. A focus on Eccentric Training can help! From my experience, I have often noticed that exercises are performed rather quickly with no regard of tempo for each repetition completed. As you exercise, each muscle moves through one of three phases of movement known as the eccentric contraction. It is the motion of an active muscle while it is lengthening under load. This type of training focuses on slowing down the elongation of the muscle process in order to challenge the muscles, which can lead to you becoming stronger! Essentially, it is putting on the breaks during a specific part of the movement and controlling the speed versus letting gravity take over.

Here are four common exercises typically performed along with the eccentric phase and tempo for each movement:

Tempo – the pace to move through an exercise 

1. Squat – body weight squats, back squats, front squats, gob squats; your choice!

• Eccentric phase: Downward motion of squatting
• Tempo: Lower down slow (3 or 4 counts) and lift back up quick (1 count)

2. Push-up – If you struggle doing pushups, you can make progress and get stronger by lowering the body slowly towards the ground on your toes and then push back up quickly on your knees if need be.

• Eccentric phase: Downward motion of a push-up
• Tempo: Lower down slow (3 or 4 counts) and lift back up quick (1 count)

3. Bicep Curl

• Eccentric Phase:  Lowering the weight back down to full arm extension
• Tempo: Lower down slow (3 or 4 counts) and lift back up quick (1 count)

4. Overhead Press

• Eccentric Phase: Lowering a weight back down
• Tempo: Lower down slow (3 or 4 counts) and lift back up quick (1 count)

Give it a try and together let’s move better for better results!