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).
Not exact matches
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.
For example, if you use bands on a lat pulldown, the
eccentric phase will be harder than the concentric phase, which can not be achieved
with free weights and translates to greater
muscle damage.
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.
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.
Muscle failure in a properly performed
eccentric exercise is associated
with a tetanus - like response.
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.»
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.
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.
During the leg press
with low foot placement, both narrow and wide stances produced superior gastrocnemius
muscle activity during the concentric portion compared to the
eccentric portion.
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.
In agreement, Reid et al. (2011) compared
eccentric plantar flexion
with the knee fully extended and during a flexed position and reported superior gastrocnemius
muscle activity during plantar flexion
with full knee extension and no difference in soleus
muscle activity.
However, upper trapezius
muscle activity during the
eccentric portion was superior during the 200 % compared to all conditions, as well as superior
muscle activity during the 100 % condition compared
with the 50 % condition.
What this means is that while
muscle - tendon stiffness often increases
with normal strength training or
with concentric exercise, it does not necessarily increase after
eccentric exercise (Kay et al. 2016).
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.
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.
Adding load in the lifting phase of a barbell complex also requires dealing
with slowing down movements in the
eccentric phase to avoid putting undue strain on
muscle attachments.
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.
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.
The researchers also tested the
eccentric muscle endurance of the knee and hip flexors and extensors of all their subjects, then looked for correlations
with the running economy results.
The effects of
eccentric versus concentric resistance training on
muscle strength and mass in healthy adults: a systematic review
with meta - analysis.
This may be why
eccentric training is so effective for helping reduce
muscle strains in sprinting, because it allows the athlete to continually absorb these large forces
with every stride.
Sandhu et al. (2008) found that the triceps
muscle activity was only greater during the
eccentric rather than concentric portion of the press up
with the hands on a swiss ball compared to on a bench.
Moreover, since there is evidence of specificity in strength gains
with regard to
muscle action,
eccentric training is often (but not always) used to improve
eccentric strength.
Furthermore, Van den Tillaar & Ettema (2009) found that the anterior deltoid
muscle activity increased more substantially from the
eccentric action to the pre-sticking period of the concentric action in successful compared
with unsuccessful 1RM attempts.
Muscle activation ramps up during a half - second interval in the concentric phase (top of the swing) and then transitions to almost complete relaxation during much of the
eccentric phase (coming down
with the swing)(5).
But when he finally
muscles up the nerve for lessons he winds up
with a different instructor and her colorfully
eccentric class of beginners!