Eccentric training for efficient muscle building

Eccentric training is a useful method for building muscle. Stretching movements are also known as eccentric movements.

When lifting the weight, the muscle is loaded positively or concentrically. In contrast, the movements performed when the weight is put down are eccentric.

In order to complete a balanced workout, this eccentric phase should be carried out slowly and carefully. If you put down your weights quickly or even drop them, you lose half of the tension and efficiency during training.

Eccentric Training For Optimal Muscle Building 

If you drop your weights slowly and with concentration, you can make a significant contribution to the training, because in this way the eccentric phase is also used. It optimally complements the concentric phase. Eccentric training has an extremely stimulating effect on the muscles. Although the eccentric movement is more effective, most people focus on the concentric phase. The combination of both is the optimal muscle training. For best results, everyone should make sure to pay as much attention to putting down the weights as they do to lifting them. In this way, the training is optimized and the results are achieved more quickly. While significantly more muscle fibers are used and trained during concentric training, eccentric training has the advantage that the muscle groups used are more heavily used.

Eccentric Training Methods 

For starters, it makes sense to plan individual training days where everything focuses on eccentric training. The exercises are carried out in the usual way, but a special focus is placed on the negative phase. It is efficient if the weights are set down very slowly and consciously. If you want to limit yourself completely to the negative phase, you must have a training partner who will help with the lifting.

But even with the concentric phase, training is particularly efficient if the training is 50/50% balanced and focused on the concentric phase on some days and the eccentric phase on other days. This also results in shorter and more efficient regeneration phases that almost overlap. Overall, eccentric training is only effective when the muscles that are being used in the eccentric phase can actually handle the weight. Therefore, it is important to start with smaller weights when starting eccentric training, even if you would be able to do more in the lifting phase.