An excellent text on eccentric training for sports is
Eccentric Muscle Training in Sports and Orthopedics by Mark Albert.
Not exact matches
The best example for this is sled
training, which lacks a lengthening,
eccentric muscle motion that's mainly responsible for tissue damage, thereby resulting with lower creatine kinase (the key marker of
muscle damage) levels than traditional weight
training.
Eccentric training is an excellent way to build
muscle in a very short time - span.
A recent study published in Frontiers in Physiology found that accentuated
eccentric loading (AEL)-- which involves lowering a weight slowly during the lengthening of the
muscle, rather than letting it drop — might be more effective in avoiding a plateau then changing a program week to week.Scientists conducted a ten - week experiment involving three strength -
training groups, with the AEL programming noting an increase in force production, work capacity,
muscle activation and resistance compared to the other methods.
They also state that the goal of plyometric
training should be to decrease the time needed between the
eccentric muscle contraction and the «initiation of the overcoming concentric contraction.»
Superslow
training places tension on
muscle fibers throughout the entire movement, both concentric and
eccentric phases.
Through 30s intervals of both compound and isolation movements, as well as rotation through focusing on
eccentric, concentric, and isometric contractions, he designs
training sessions that improve blood flow, strengthen connective tissue, and, of course, bulid
muscle endurance in weak areas.
An emphasis on increasing
muscle fascicle length rather than pennation angle may therefore be beneficial for both
eccentric and concentric strength, in comparison with concentric
training.
In summary, it seems likely that the increases in
muscle fascicle length that happen as a result of
eccentric training lead to greater increases in high - velocity strength, smaller increases in RFD, and greater increases in strength at long
muscle lengths (by a shift in the optimum angle).
Increasing
muscle fascicle length through
eccentric training could therefore be a valuable method for improving athletic performance in movements that have peak contractions at long
muscle lengths, such as the terminal swing phase of sprinting, or the ground contact phase of sharp change of direction (COD) maneuvers.
On the other hand, increasing
muscle fascicle length through
eccentric training seems to be a disadvantage for changes in rate of force development (RFD), probably because it causes a decrease in
muscle stiffness (Kay et al. 2016).
According to this idea,
eccentric training produces earlier recruitment of high threshold motor units, which are suggested to correspond to type II
muscle fibers (McHugh et al. 2002).
Increasing
muscle fascicle length through
eccentric training could therefore be a valuable method for improving athletic performance in high - velocity movements, such as sprinting.
There are indications that
eccentric training could produce even more preferential hypertrophy in type II
muscle fiber area, compared to concentric
training (Hortobágyi et al. 2000; Friedmann - Bette et al. 2010), but not all studies have reported the same findings (Mayhew et al. 1995; Seger et al. 1998).
Muscle fascicle length increases more after eccentric training than after concentric training (Ema et al. 2016), probably through a larger increase in the number of sarcomeres in series within the myofibrils of a muscle fiber (Brughelli & Cronin, 2007; Butterfield,
Muscle fascicle length increases more after
eccentric training than after concentric
training (Ema et al. 2016), probably through a larger increase in the number of sarcomeres in series within the myofibrils of a
muscle fiber (Brughelli & Cronin, 2007; Butterfield,
muscle fiber (Brughelli & Cronin, 2007; Butterfield, 2012).
This would then explain why
eccentric training tends to produce greater gains in strength overall, because
eccentric training typically involves greater absolute loads (as well as more
muscle damage).
The addition of sarcomeres in series (and
muscle fascicle length) after
eccentric training may lead to greater increases in distal
muscle size.
So although there might be small differences in regional hypertrophy between concentric and
eccentric training (because of the differences in the
muscle architecture adaptations), it is still unclear whether this phenomenon is responsible for the specificity of strength gains after
eccentric training.
What this means is that while
muscle - tendon stiffness often increases with normal strength
training or with concentric exercise, it does not necessarily increase after
eccentric exercise (Kay et al. 2016).
Voluntary activation is lower during
eccentric muscle actions compared to during concentric
muscle actions (Westing et al. 1990; Amiridis et al. 1996; Beltman et al. 2004), although some studies have suggested that this effect is limited to untrained people, and that
trained individuals are able to reduce this
eccentric - specific deficit (Amiridis et al. 1996).
If anything, we might expect that increases in
muscle stiffness should be superior after
eccentric training.
During
eccentric training, we can use a much heavier weight, for more reps, and create a much greater mechanical loading on the
muscle, at the same time as producing far lower
muscle activation.
Let me say it clearly;
eccentric training, especially paired with the right diet will help scorch body fat while simultaneously preserving
muscle by adding more intensity to your
training, WITHOUT adding more weight, frequency, or volume to your lifting regimen.
So here's the good news: if you're dieting you probably will lose
muscle and strength, but
eccentric training helps preserve your gains.
Muscle soreness is a bi-product of overloading the
eccentric or lengthening phase of a strength
training movement, especially as it relates to the final 30 % of the movement.
This fascinating study set out to assess whether velocity - specificity would still occur when
training with
eccentric muscle actions at a moderate velocity (60 degrees / s).
Since strength is specific, then: strength
training for the hip extensors and knee extensors with
eccentric - only
muscle actions or accentuated
eccentric loading should lead to superior gains in COD ability compared to conventional strength
training.
Although it is not well - known, strength
training produces adaptations in the endomysium or extracellular matrix of the
muscle fiber (Jakobsen et al. 2016), and it is possible that
eccentric training could lead to greater changes in the collagen content of
muscles than similar concentric contractions (Heinemeier et al. 2007; Holm et al. 2017), which could in turn alter the properties of the passive elements that underpin
eccentric - specific strength.
Influence of
eccentric actions on skeletal
muscle adaptations to resistance
training.
The effects of
eccentric and concentric
training at different velocities on
muscle hypertrophy.
We conclude that
eccentric fast
training is the most effective for
muscle hypertrophy and strength gain.
Effects of
eccentric and concentric
muscle actions in resistance
training.
Effects of concentric and
eccentric training on
muscle strength, cross-sectional area, and neural activation.
The effects of
eccentric versus concentric resistance
training on
muscle strength and mass in healthy adults: a systematic review with meta - analysis.
«
Eccentric training has been shown to produce greater muscle hypertrophy than concentric training as a result of greater ability for maximal force generating capacity during eccentric contraction
Eccentric training has been shown to produce greater
muscle hypertrophy than concentric
training as a result of greater ability for maximal force generating capacity during
eccentric contraction
eccentric contractions.»
The opposite of concentric (the upward motion that shortens
muscle fibers), «
eccentric training involves lengthening the
muscle fibers back out and lowering the weight down.
Compared to evenly - paced exercises,
eccentric training may lead to more
muscle soreness thanks to the way it challenges
muscle fibers.
This superior ability to absorb energy is probably why
eccentric training then leads to a reduction in the risk of getting a
muscle strain injury.
This may be why
eccentric training is so effective for helping reduce
muscle strains in sprinting, because it allows the athlete to continually absorb these large forces with every stride.
Eccentric training increases eccentric strength very effectively, and also increases muscle fascicle
Eccentric training increases
eccentric strength very effectively, and also increases muscle fascicle
eccentric strength very effectively, and also increases
muscle fascicle lengths.
Eccentric training is very effective for increasing eccentric strength, for increasing muscle fascicle length, and also for increasing the ability of muscles to absorb energy while len
Eccentric training is very effective for increasing
eccentric strength, for increasing muscle fascicle length, and also for increasing the ability of muscles to absorb energy while len
eccentric strength, for increasing
muscle fascicle length, and also for increasing the ability of
muscles to absorb energy while lengthening.
It is unclear why
eccentric training is so beneficial for such a range of different
muscle strain injuries and tendinopathies.
Eccentric training is a very popular
training tool for athletes, because it is very effective for producing large gains in maximum strength, increasing
muscle fascicle lengths, and reducing the risk of
muscle strain injury.
Moreover, since there is evidence of specificity in strength gains with regard to
muscle action,
eccentric training is often (but not always) used to improve
eccentric strength.
This increased ability to absorb energy may be why
eccentric training is so effective for reducing
muscle strains.
Eccentric (lengthening) exercise is able to shift this angle of peak torque towards longer
muscle lengths, both immediately post-exercise and also over a long - term
training program.
In any event, most long - term
training studies have addressed the impact of
eccentric training on the angle of peak torque or
muscle strain injury risk in the hamstrings
muscle group.
It therefore showed that the aspects of an exercise that determine transfer to sport are not limited to the movement pattern, but include other factors such as the
muscle group being
trained (the hamstrings are key to sprinting ability), and the mode of the contraction (
eccentric muscle actions are very important during sprinting).
Comparing the effects of
eccentric training at long and short
muscle lengths, Guex et al. (2016) found that
muscle fascicle length increased in both groups, but the increase was greater in the group that
trained at long
muscle lengths than in the group that
trained at short
muscle lengths (9.3 % vs. 4.9 %).
Some researchers believe that sarcomerogenesis is what leads to the reduced risk of
muscle strain injury after
eccentric training.