We say that strength is eccentric - specific, because eccentric - only training leads to proportionally much greater increases
in eccentric strength compared with concentric strength (Vikne et al. 2006).
So eccentric training produces greater gains
in eccentric strength than in concentric strength (and vice versa).
So eccentric training is helpful for preventing muscle strains, but this may be partly because of various specific changes that happen after eccentric training, including specific gains
in eccentric strength (relative to isometric or concentric strength) and not just because of overall strength gains.
Eccentric training produces specific gains
in eccentric strength, which can be observed as an increase in the eccentric - to - concentric strength ratio.
In addition, the increases in EMG amplitudes after eccentric training seem to be greater when tested
in eccentric strength tests, which is a promising sign for explaining eccentric - specific strength (Hortobágyi et al. 1996).
Not exact matches
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.
Trainers lower the bar for female athletes resulting
in bad
eccentric strength, which
in turn makes them bad decelerators and greatly increases potential for an ACL injury.
A study
in the Journal of Shoulder and Elbow Surgery found that six weeks of
eccentric exercise improved
strength and reduced pain and disability
in people with chronic elbow tendonitis better than traditional treatments such as icing, stretching and massage, while another study found that
eccentric strength training significantly reduced the symptoms of Achilles tendonitis and tendonopathy of the knee.
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.
Since concentric
strength potential is lower than the
eccentric strength potential, any individual looking to create maximum fiber damage should emphasize
eccentric overload
in his training.
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 amount of
strength in your muscles have also been proven to increase tremendously, even when compared to concentric and
eccentric workout regimens.
Eccentric load
in some of the basic, compound
strength training exercises can range anywhere between 120 % and 140 % as a combination of 1/3 of weight on the bar — on an average 45 % to 65 % of 1RM — and 2/3 of weight on each additional plate so that, upon release, an increasing amount of force can be applied against lighter weights.
Although necessary to improve
strength,
eccentric exercises per se have very limited applications
in the training of athletes.
Eccentric training is, therefore, a necessary component in the development of stronger, more powerful athletes as eccentric strength provides enough structural integrity to store elastic energy during plyometric - like activities such as throwing, jumping and s
Eccentric training is, therefore, a necessary component
in the development of stronger, more powerful athletes as
eccentric strength provides enough structural integrity to store elastic energy during plyometric - like activities such as throwing, jumping and s
eccentric strength provides enough structural integrity to store elastic energy during plyometric - like activities such as throwing, jumping and sprinting.
In fact, the late Norwegian strength expert Per Egil (Pella) Refsnes told me that eccentric training is the single best method to boost strength levels in elite strength athlete
In fact, the late Norwegian
strength expert Per Egil (Pella) Refsnes told me that
eccentric training is the single best method to boost
strength levels
in elite strength athlete
in elite
strength athletes.
This is not to say that I do not use other training methods but simply that none contribute more to the success of my clients» improvements
in strength, power, and hypertrophy than
eccentric isometrics.
In European
strength - training textbooks, precise
eccentric training protocols abound.
Strength coaches recommend using anywhere from 100 % to 175 % of maximum for optimal loading
in eccentric work.
Eccentric strength is also important
in sports that require exceptional jumping ability.
In addition to cardiovascular training, which builds endurance, strength training is essential in preseason to regaining eccentric force, power, and isokinetic strengt
In addition to cardiovascular training, which builds endurance,
strength training is essential
in preseason to regaining eccentric force, power, and isokinetic strengt
in preseason to regaining
eccentric force, power, and isokinetic
strength.
Training with heavier loads (whether
eccentric or concentric) leads to greater gains
in strength than training with moderate (Schoenfeld et al. 2016) or light (Schoenfeld et al. 2015) loads, even when volume loads are not matched.
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
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).
Whether this might then lead to differences
in eccentric - specific
strength is unclear.
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.
Yet, despite this strong theoretical basis, it is still unclear whether modifications
in titin occur
in humans, and contribute to
eccentric - specific
strength gains.
In addition, it is interesting to observe that after programs of unilateral exercise,
eccentric training produces a greater cross-over of
strength gains from the trained limb to the untrained limb than concentric training (Hortobágyi et al. 1997; Seger et al. 1998; Nickols - Richardson et al. 2007; Kidgell et al. 2015).
Ultimately, what we can say is that since changes
in tendon stiffness do not seem to differ between concentric and
eccentric training, that changes
in tendon stiffness are probably not responsible for the specificity of
strength gains after
eccentric training.
Gains
in eccentric - specific
strength after
eccentric training are probably caused by both peripheral and central factors.
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).
Currently, it is unknown whether
eccentric training affects changes
in antagonist co-activation differently from concentric training or standard
strength training, although there is evidence that it can cause reductions (Pensini et al. 2002), as has been reported after some (mostly high - velocity) conventional
strength training programs.
This means that the
strength gains after
eccentric training are greater when measured
in an
eccentric test of
strength, compared to
in a concentric test of
strength.
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.
Therefore, high - velocity
strength may be more relevant than rate of force development
in concentric contractions, compared to
in isometric and
eccentric contractions.
A review
in the Journal of
Strength and Conditioning Research indicates that
eccentrics should generally take 2 — 4 seconds to perform.
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.
To optimally develop
strength all three contraction types must be addressed individually throughout the training process
in an
eccentric → isometric → concentric fashion
Eccentric - specific gains produced by neural mechanisms might not transfer well to COD ability, because of differences between the
strength training exercise and the COD maneuver
in terms of both movement pattern, and contraction velocity.
Even so, the adaptations that produce
eccentric - specific
strength after
eccentric training do not appear to be strongly velocity - specific (Alt et al. 2017), and there are indications that athletic populations display smaller differences between maximal involuntary and voluntary
eccentric force, even
in unfamiliar movements (Amiridis et al. 1996).
For example,
eccentric - only training increases our
strength much more
in the
eccentric phase, than
in the concentric phase.
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.
Since the braking phase seems so important
in COD maneuvers, and since
eccentric strength is what determines braking ability, it seems likely that COD ability will benefit from increasing
eccentric - specific
strength.
Thus, the neural mechanisms underpinning the adaptations to
eccentric strength gains may
in fact transfer well from
strength training exercises to athletic movements, although exactly why remains to be established.
Since this is about primal - what is the primal justification for having more
strength in eccentric phase of muscle contraction?
During
eccentric exercises,
strength moves are generally performed
in a pattern of one - to two - seconds for the lifting portion and three - to five - seconds for the lowering, or negative, portion.»
The effects of
eccentric versus concentric resistance training on muscle
strength and mass
in healthy adults: a systematic review with meta - analysis.
In other words, after a long period of time carrying out
eccentric strength training, you tend to increase
eccentric strength by more than concentric
strength.
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.