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).
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.
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.
Wide - spread gym wisdom tells us that focusing on the
eccentric portion of the lift is everything
when it comes to
muscle hypertrophy while emphasizing the concentric phase can produce superior strength gains.
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).
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.
Type II / b
muscle fibers are your strongest fibers and they are the most activated ones
when executing the
eccentric (negative) part of the exercise and one of the reason why everyone can handle more weight while lowering it than lifting it.
In this article, we will review all the benefits that negative or
eccentric exercising has to offer
when it comes to building
muscle size.
The
eccentric part of the exercise is
when the worked
muscle lengthens, and concentric is
when it shortens (or contracts).
The amount of strength in your
muscles have also been proven to increase tremendously, even
when compared to concentric and
eccentric workout regimens.
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.
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).
The
eccentric phase (
muscle stretching) of any exercise is
when most of the muscular damage occurs and the main cause of post-training soreness.
When you perform the
eccentric phase, stretch the
muscles as far as possible without letting the shoulders round or the spine move out of position.
When appropriate mechanics are achieved during
eccentric muscle lengthening the proper groove has been established ultimately promoting refined mechanics on the subsequent concentric phase.
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.
On the muscular system, because the
eccentric phase is done with additional loads, on the nervous system, because there is a potentiation effect
when you let go of the dumbbells and the nervous system sends a stronger signal to the
muscle fiber to fire.
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).
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.
In contrast, there was no difference 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 squat.
I also know that Bruce Fordyce, who is the great South African ultramarathoner, who won the comrades Marathon nine times, he really became good as a downhill runner
when he started to do a lot of
eccentric loading of his quadriceps
muscles.
Even though you are stronger in
eccentric contractions than in concentric contractions, you recruit only half the fibers
when lowering a load, hence the actual tension on the
muscle recruited is double.
On the other hand, the
eccentric phase is
when the
muscle gets longer under loads.
Stretching won't effect
muscle elasticity during
eccentric activities which is
when most injury occurs.
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.
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).
Eccentric is
when the
muscle extends.
However, isometric force is greater than expected
when contractions follow
eccentric contractions compared to
when they follow concentric contractions at the same
muscle length (e.g. Morgan et al. 2000).
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.
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.
When you train using only concentric and eccentric muscle contractions without out pausing at the end range of a movement (exercise) when the desired muscle is fully contracted, your joints don't get strong and stable at the end range of mot
When you train using only concentric and
eccentric muscle contractions without out pausing at the end range of a movement (exercise)
when the desired muscle is fully contracted, your joints don't get strong and stable at the end range of mot
when the desired
muscle is fully contracted, your joints don't get strong and stable at the end range of motion.
Currently, it is thought that
muscle strains are produced
when the energy absorbed during an
eccentric contraction is greater than the
muscle fibers can handle, but whether increased fascicle lengths enable greater energy to be absorbed is unclear.
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.
But
when he finally
muscles up the nerve for lessons he winds up with a different instructor and her colorfully
eccentric class of beginners!