Eccentric training

Eccentric training is a type of strength training that involves using the target muscles to control weight as it moves in a downward motion. Eccentric training focuses on slowing down the process of muscle elongation to challenge the muscles, which can lead to stronger muscles, faster muscle recovery, lower risk of injury, and increased metabolic rate.

An eccentric contraction is one of two distinct phases in the movement of muscles and tendons, following concentric contraction (shortening). An eccentric contraction is the motion of an active muscle while it is lengthening under load. Eccentric training is repetitively doing eccentric muscle contractions. For example, in a bicep curl, the action of lowering the dumbbell back down from the lift is the eccentric phase of that exercise – as long as the dumbbell is lowered slowly rather than letting it drop (i.e., the biceps are in a state of contraction to control the rate of descent of the dumbbell).

A negative repetition (negative rep) is the repetition of a technique in weight lifting in which the lifter performs the eccentric phase of a lift. Instead of pressing the weight up slowly, in proper form, a spotter generally aids in the concentric, or lifting, portion of the repetition while the lifter slowly performs the eccentric phase for several seconds.

Eccentric movement provides a braking mechanism for muscle and tendon groups that are experiencing concentric movement to protect joints from damage as the contraction is released. Eccentric training is beneficial for casual and high-performance athletes or the elderly and patients looking to rehabilitate certain muscles and tendons.