Assessing the effect of bench press muscle action and region, Newton et al. (1997) found that a greater concentric average velocity was achieved at all loads between 15 — 90 % of 1RM during the bench press throw when preceded
by the eccentric muscle action compared to the concentric - only muscle action.
• Takes advantage of the stretch shortening cycle → Uses energy stored
by eccentric muscle contraction (lengthening phase) quickly followed by concentric muscle contraction (shortening phase) to generate high amounts of power.
Not exact matches
This loads the leg
by rapidly forcing its
muscles to stretch and undergo rapid
eccentric contraction (Just think of compressing the coils of a strong and stiff spring).
The best way to perfect your peaks is
by giving more attention to
eccentrics, which allow for preferential fast - twitch
muscle fiber recruitment and prolonged time under tension.
Greater
muscle damage induced
by fast versus slow velocity
eccentric exercise.
The downward phase of a push - up involves an
eccentric contraction of the chest
muscles, which is immediately followed
by a strong concentric contraction to push back up and clap the hands.
Early research on human
muscles by Komi and Bosco (1978), and Komi (1984; 1986) demonstrated that concentric
muscle work was increased when preceded
by active stretch (
eccentric action).
An excellent text on
eccentric training for sports is Eccentric Muscle Training in Sports and Orthopedics by Mar
eccentric training for sports is
Eccentric Muscle Training in Sports and Orthopedics by Mar
Eccentric Muscle Training in Sports and Orthopedics
by Mark Albert.
A plyometric exercise is one that has an explosive concentric contraction (shortening of the
muscle) preceded
by an
eccentric contraction (lengthening of
muscle).
A plyometric effort is, when the body makes use of the so called stretch - shortening cycle where the
muscle is rapidly stretched in the
eccentric phase, followed
by a rapid shortening of the
muscle in the concentric phase.
Importantly, this greater efficiency translates to lower
muscle activation (measured
by EMG), as well as a smaller metabolic cost in the
eccentric phase compared to the concentric phase, when using the same external force (Bigland - Ritchie & Woods, 1976; Duchateau & Enoka, 2016).
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).
With regards to exercise, a study
by Maridakis et al [3] found that moderate ingestion of caffeine (5 mg per kg body weight - around the equivalent of 2 cups of coffee) produced a large reduction in pain resulting from
eccentric exercise — induced, delayed - onset
muscle injury
by ~ 48 %.
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.
During the stretch - shortening cycle a
muscle gets stretched or lengthened (
eccentric contraction), followed
by an instant shortening (concentric contraction).
Eccentric - specific gains produced
by peripheral mechanisms might be reasonably expected to transfer well to COD ability, because the stiffness of the passive elements within the
muscle is not expected to be affected
by the movement pattern, and may actually be increased
by the velocity of the contraction (Rehorn et al. 2014), making the properties of the passive elements even more relevant for high - velocity contractions, than for low - velocity contractions.
Damage produced
by eccentric exercise was more persistent than previously reported, indicating that more than 10 days may be necessary for recovery of
muscle ultrastructure and carbohydrate reserves.
Over the past several decades, numerous studies have established that
eccentric contractions can maximize the force exerted and the work performed
by muscle... that they can attenuate the mechanical effects of impact forces; and that they enhance the [good] tissue damage associated with exercise.
I would love to see more studies done about the potential
muscle damage that can be caused
by eccentric movements (especially improperly performed).
Similarly, peak moment ratios between
muscle groups can be performed
by setting the dynamometer to perform concentric isokinetic
muscle actions in both directions, rather than concentric in one direction and
eccentric in the other.
In contrast, they found no difference in peak bar velocity at all loads except 75 % of 1RM when comparing the bench press throw immediately preceded
by a fast
eccentric muscle action and the concentric - only
muscle action condition.
All of this means that when you challenge your body to do more WORK — for instance,
by going very slowly on the
eccentric portion of the movement — you get more of your important type 2 (fast twitch)
muscle fibers involved... which means you become more metabolically active to burn fat... AND build greater strength.