Studies have shown a great reduction
in eccentric muscle contractions and peak torque.
Not exact matches
In contrast, Pilates emphasizes short reps focused on perfect form and the «
eccentric» contraction of the
muscle.
The concentric phase helps hold strength, but the
eccentric phase extends the time of the
muscle under tension, which increases the micro tears of the
muscle and
in turn makes the
muscle grow bigger.
Overexpression of Galgt2
in skeletal
muscle prevents injury resulting from
eccentric contractions
in both mdx and wild - type mice.
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.
In fact, many studies have shown that the
eccentric portion of the lift, i.e. the lowering of the weights, is what actually builds
muscle mass.
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.
-- fast,
eccentric loading,
in which the
muscle is stretched; — depreciation phase — middle phase.
Make sure to always perform the negative,
eccentric part of the lift
in a very slow and controlled manner, and allow for an equally slow and smooth transition to the positive, or concentric portion, but then lift the weight up explosively to recruit as many
muscle fibers as possible.
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 concluded that men who took around 4.000 milligrams of taurine for two weeks before performing
eccentric elbow flexor exercises experienced less fatigue and a greater increase
in muscle strength and endurance.
That being said, make sure to keep the
eccentric portion of the curl at least one second long
in duration to maximize tension and
muscle fiber recruitment.
So,
in order to achieve an ideal rep speed to induce
muscle growth you should lift faster and more explosively on the concentric phase, and use a slower controlled speed on the
eccentric one.
There is an interesting fact that when you do the
eccentric part of the exercise, the
muscle is actually much stronger than
in the concentric part.
Some personal trainers will tell you that the best way to lift is explosively, thereby maximizing fiber recruitment and triggering greater growth, while others claim that lifting
in a slow and controlled manner, especially on the
eccentric portion of the movement, will create greater
muscle tension and lead to greater hypertrophy.
In this article, we will review all the benefits that negative or
eccentric exercising has to offer when it comes to building
muscle size.
Eccentric training is an excellent way to build
muscle in a very short time - span.
The
eccentric part is the last part of the exercise where you are lowering the weight
in a controlled manner and elongating the targeted
muscle slowly.
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.
A similar study
in the International Journal of Sport Nutrition & Exercise Metabolism (2006) also found that vitamin c (3000 mg per day) helped to reduce
muscle soreness after
eccentric exercise (3).
The amount of strength
in your
muscles have also been proven to increase tremendously, even when compared to concentric and
eccentric workout regimens.
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 DOM
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 DOM
in hopping, bounding and other plyometric exercise, running downhill, squatting and the lowering phase when lifting weights, can cause DOMS.
Eccentric contractions are much more challenging on the
muscle and so should be used
in the late stages of rehabilitation only.
This helps to develop power
in the quadricep
muscles (amongst others) as landing into a squat position involves an
eccentric contraction of the quads to decrease rapid knee bending, before a concentric contraction to straighten the knees and jump up.
As previously mentioned,
eccentric isometrics program the body to move
in the most biomechanically efficient positions inevitably leading to enhanced performance as well as decreased joint and
muscle inflammation.
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.
Eccentric contractions
in unprepared
muscles can cause micro traumas to the
muscle that result
in soreness.
Muscle failure
in a properly performed
eccentric exercise is associated with a tetanus - like response.
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.
Before going
in to the details of concentric and
eccentric muscle movements, I would like you to discover a very important fact about muscular tension.
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.
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.»
In the video I talk about why tearing the
muscle tissue on the
eccentric movement is so important.
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.
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
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
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
in high - velocity strength, smaller increases
in RFD, and greater increases in strength at long muscle lengths (by a shift in the optimum angle
in RFD, and greater increases
in strength at long muscle lengths (by a shift in the optimum angle
in strength at long
muscle lengths (by a shift
in the optimum angle
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).
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.
Increasing
muscle fascicle length through
eccentric training could therefore be a valuable method for improving athletic performance
in high - velocity movements, such as sprinting.
Some studies have indicated that electroencephalography (EEG)- derived movement - related cortical potentials (MRCPs) are greater during
eccentric muscle actions than
in concentric contractions (Fang et al. 2001; 2004).
Comparing the face - pull exercise, the researchers found no difference
in trapezius
muscle activity during the concentric or
eccentric phases.
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 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).
In contrast, there was no difference in gastrocnemius muscle activity between the concentric and eccentric phases when performing the narrow stance high foot placemen
In contrast, there was no difference
in gastrocnemius muscle activity between the concentric and eccentric phases when performing the narrow stance high foot placemen
in gastrocnemius
muscle activity between the concentric and
eccentric phases when performing the narrow stance high foot placement.
In contrast, with the same absolute load (load lifted in both movements equal to 90 % of overhead squat), there was no difference in gastrocnemius muscle activity during the concentric phase yet greater muscle activity during the eccentric phase when performing the overhead squa
In contrast, with the same absolute load (load lifted
in both movements equal to 90 % of overhead squat), there was no difference in gastrocnemius muscle activity during the concentric phase yet greater muscle activity during the eccentric phase when performing the overhead squa
in both movements equal to 90 % of overhead squat), there was no difference
in gastrocnemius muscle activity during the concentric phase yet greater muscle activity during the eccentric phase when performing the overhead squa
in gastrocnemius
muscle activity during the concentric phase yet greater
muscle activity during the
eccentric phase when performing the overhead squat.