When appropriate mechanics are achieved during
eccentric muscle lengthening the proper groove has been established ultimately promoting refined mechanics on the subsequent concentric phase.
Not exact matches
The
eccentric (or negative)
muscle action happens when the
muscle lengthens in a controlled manner, meaning the weight is going back to where it started.
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.
We're talking
eccentric contraction of
muscles so they are both the primary
muscle (s) in the initiation and completion of a motion, while ALSO
lengthening the
muscle in the process.
Do fewer than that and you can't maximize the
eccentric (or
muscle -
lengthening) phase of the movement, which will lessen your velocity.
An
eccentric muscle contraction is generated when the fibers of the given
muscle lengthen as they lower a load, which is often referred to as the down phase of the movement.
There are 3 phases of
muscle activity when doing an exercise: concentric (when the
muscle shortens), isometric (when the
muscle is static and held in place under tension) and
eccentric (when the
muscle lengthens).
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.
The
eccentric part of the exercise is when the worked
muscle lengthens, and concentric is when it shortens (or contracts).
The
muscle can produce and sustain more tension during the
lengthening (
eccentric) phase of the exercise, which increases the chances of a strain occurring.
Eccentric --(Negative) The lowering phase of an exercise, when the
muscle lengthens.
In particular
eccentric muscular contractions (where the
muscle lengthens as it contracts) such as in hopping, bounding and other plyometric exercise, running downhill, squatting and the lowering phase when lifting weights, can cause DOMS.
Lifting tempo is the combination of the speed it takes you to perform the concentric portion (
muscle shortening) of a lift and the
eccentric portion (
muscle lengthening) of a lift.
With efficient
eccentric isometrics, focusing on concentric positioning is almost unnecessary as the
muscles have been properly activated on the
lengthening phase and will stay so throughout the rest of the movement / shortening phase.
A plyometric exercise is one that has an explosive concentric contraction (shortening of the
muscle) preceded by an
eccentric contraction (
lengthening of
muscle).
Downhill walking, slowly lowering oneself to the bottom pushup position,
eccentric bicep or wrist curls, and anything that places a load on the
muscle - tendon complex while
lengthening should improve the involved tendons.
Exercises that involve significant
eccentric stretch or
muscle lengthening are particularly effective.
This is somewhat obvious but spending greater time in the stretched position while staying tight and learning how to co-contract reciprocal
muscle groups (during
eccentric lengthening) is one of the most effective methods for enhancing mobility.
While all kinds of muscular contraction can cause soreness,
eccentric contraction — where the
muscle lengthens as it contracts — most often leads to DOMS, according to Mike.
For instance, a study on kicking has shown that maximal
eccentric adductor longus
muscle activation coincides with both maximal rate of adductor longus
lengthening and maximal hip extension suggesting a higher risk in this part of the kicking action.»
However, it might also explain the greater gains in
eccentric - specific strength, because the larger number of lateral attachments formed would increase the resistance of the
muscle to
lengthening.
This means that force production is greater (and more efficient) in the
eccentric phase than the concentric phase, because passive elements resist
lengthening of the
muscle fibers in the
eccentric phase, but not in the concentric phase.
The stretch - shortening cycle is simply the time it takes your
muscle to transition from an «
eccentric» phase, in which a
muscle is
lengthening (such as when your foot lands during running), to a «concentric» phase, in which the
muscle is contracting (such as when your foot pushes back off the ground).
The
eccentric is when the
muscle is
lengthening.
Some researchers have proposed that it could occur because of differences in the activation of different regions of a
muscle between
lengthening and shortening contractions (Hedayatpour & Falla, 2012), although the exact nature of the differences in neural control between
eccentric and concentric
muscle actions is unclear (Duchateau & Enoka, 2016).
Eccentric Muscle Action — The muscle lengthens as it resists w
Muscle Action — The
muscle lengthens as it resists w
muscle lengthens as it resists weight.
• 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.
An
eccentric contraction is the
lengthening of the
muscle under load.
Known as «delayed onset
muscle soreness» (DOMS), we typically experience these pains when
eccentric muscle activity is involved and the contracting
muscles are forcibly
lengthened.1 This mechanical stress triggers an inflammatory response and the production of reactive oxygen species (ROS).
With HIT you should be looking at taking 3 seconds to lift the weight (known as the concentric phase — where the
muscle contracts and shortens) pause for 1 sec at the end of the phase (holding phase) and then take 4 seconds to lower the weight (the
eccentric phase —
lengthening of the
muscle) and then pause for 1 second.
The underlying mechanism of the SSC is, that during the
lengthening or
eccentric contraction the
muscle and tendons can store energy, often named as «elastic energy», and this energy can be released during the shortening or concentric contraction.
During the stretch - shortening cycle a
muscle gets stretched or
lengthened (
eccentric contraction), followed by an instant shortening (concentric contraction).
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.
Keeping in mind that the
eccentric portion (when the prime mover is stretching or
lengthening) should be performed slower, and contraction performed explosively, to maximize strength and
muscle building.
The reason is, you have a far greater potential for producing force in the
eccentric when your
muscles are
lengthening.
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.
In contrast,
eccentric contractions are where the
muscle lengthens while holding tension.
The
eccentric heel drop places the emphasis of the movement on the downward phase so that the calf
muscles must contract as they
lengthen to control dorsiflexion.
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.
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.
Eccentric contractions are
muscle -
lengthening contractions that some say work the
muscle harder than a regular concentric contraction.