Diet & Weight Loss
Eccentric Exercises Build Muscle Twice as Fast: with examples
November 20, 2022

Eccentric Exercises Build Muscle Twice as Fast: with examples

How to Get Fit with Half the Effort

Most think that lifting weights is the best way to get “ripped,” but it turns out lowering weights builds muscle twice as fast as lifting them.

“Eccentric” contractions, like lowering weights, involves lengthening muscles under tension.

“This latest study shows we can be far more efficient in the time we spend exercising and still see significant results by focusing on eccentric muscle contractions,” said Ken Nosaka, co-author of the study.

Researchers in Australia tested different dumbbell workouts on university students, and found participants doing eccentric exercises had more muscle growth with half the efforts (reps).

The other types of contractions are concentric (tightening muscles like when lifting weights) or isometric (like holding still in a plank position).

How to Do Eccentric Exercises

The key to negative reps to slow down and control a weight while lowering it, instead of letting gravity do the work.

Here’s some easy eccentric exercises:

  • Descend in “slow-motion” from the top of a push-up or pull-up
  • Slowly lower into a squat or lunge to a count of 5 or 10
  • Lift a dumbbell normally, but lower it slowly, feeling the pull

For a mega-boost, use both arms or legs to lift a weight, then use a single arm or leg to lower it.

Conclusion

There’s now an “old-fashioned” way to build muscle, and a better, more efficient way. Next time you’re working out and you see someone putting all their effort into lowering a weight, you’ll know they know.

And isn’t that the beauty of science, teaching us how to get double the results from the same effort.

Eccentric exercise can build muscle faster because it creates more muscle tension and microscopic damage during the lengthening phase of movement, which triggers a stronger growth and repair response. Here’s why it works so effectively:

1. Greater Muscle Tension

  • During eccentric movements, your muscles can handle up to 1.5 to 2 times more force than during concentric movements (lifting the weight).
  • This increased tension places a greater mechanical load on the muscle fibers, stimulating more growth.

2. More Muscle Fiber Damage

  • Eccentric exercise causes more microscopic tears in the muscle fibers compared to concentric or isometric exercise.
  • While this may sound negative, it’s essential for hypertrophy (muscle growth) because the body repairs and rebuilds the damaged fibers stronger and thicker.

3. Increased Time Under Tension (TUT)

  • Eccentric movements take longer to perform (e.g., lowering a weight slowly for 3–5 seconds), which increases the time under tension.
  • Extended TUT enhances metabolic stress, a key factor in muscle growth.

4. Boosted Protein Synthesis

  • The mechanical stress and fiber damage from eccentric movements signal the body to activate protein synthesis at a higher rate to repair and build muscle.
  • This leads to faster and more efficient muscle growth.

5. Greater Activation of Type II Muscle Fibers

  • Eccentric exercise recruits more type II muscle fibers, which are the fast-twitch fibers responsible for strength and size.
  • Activating these fibers maximizes hypertrophy potential.

6. Improved Neural Adaptations

  • Eccentric training enhances the nervous system’s ability to control heavy loads and coordinate muscle activation.
  • This results in better muscle recruitment, strength gains, and muscle growth over time.

7. Enhanced Hormonal Response

  • Eccentric exercise increases the release of growth hormones like IGF-1 and testosterone, which are critical for muscle repair and growth.
  • This hormonal boost accelerates recovery and hypertrophy.

How to Incorporate Eccentric Exercise

  1. Slow Lowering Phases:
    • Lower weights slowly (e.g., 3–5 seconds) during exercises like squats, bench presses, or pull-ups.
  2. Eccentric-Only Sets:
    • Use a spotter to help you lift a heavier-than-normal weight, and then focus on controlling the descent.
  3. Resistance Bands:
    • Use bands for exercises where you control the recoil during the eccentric phase.
  4. Bodyweight Movements:
    • Perform eccentric push-ups, pull-ups, or dips by focusing on the downward motion.

Examples of Eccentric Exercises

  • Eccentric Pull-Ups: Jump up to the bar and lower yourself slowly.
  • Eccentric Squats: Lower into a squat over 5 seconds and then stand up normally.
  • Eccentric Deadlifts: Lower the barbell slowly back to the ground after lifting.
By leveraging the unique benefits of eccentric exercise, you can maximize your muscle-building potential faster than with traditional methods alone! Let me know if you want workout examples or further details. 💪
Joe
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