Eccentric Training

The body is significantly stronger during the eccentric phase than the concentric phase. Eccentric training offers the greatest benefit-to-risk ratio of any movement type for recovery. Eccentric motion generates less inflammation than concentric work. Eccentric training carries more benefits than concentric training across multiple dimensions relevant to rehabilitation and general fitness. Eccentric training produces 40–60% greater strength gains than concentric-only training. Eccentric exercise should not be performed every day because muscle rebuilding occurs during rest and sleep, not during the workout. Eccentric movement involves lengthening the muscle while it remains under contraction. Eccentric exercise involves slowly lengthening the muscle under load, which is the opposite of the typical contraction phase. Eccentric movement — slowly lengthening a muscle under load — is the strongest known stimulus for muscle activation and stem cell recruitment. Eccentric contractions generate 2–3 times greater mechanical tension across the entire muscle structure compared to concentric contractions. Eccentric motion has a higher metabolic rate than concentric motion while requiring les…