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4 Powerful Benefits of Eccentric Strength Training for Muscle Building

As a personal trainer and fitness coach, I’ve seen the incredible benefits that strength training can have on a person’s overall health and wellness. However, not all strength training is created equal. One type of strength training that I believe is especially beneficial for my clients is eccentric training.

Eccentric training, also known as negative training, is a type of strength training that focuses on the lowering or lengthening phase of an exercise. For example, during a bicep curl, the eccentric phase would be when you lower the weight back down to the starting position. By emphasizing this part of the movement, eccentric training can help you build more strength and muscle mass, improve your performance in other exercises, and even aid in weight loss.

Here are some of the key benefits of eccentric strength training:

Increased Muscle Strength and Mass

By placing more emphasis on the eccentric phase of an exercise, you can recruit more muscle fibers and create more muscle damage, which can lead to increased muscle strength and mass over time. This is especially true when it comes to exercises that involve large muscle groups, such as squats or deadlifts.

Improved Performance in Other Exercises

Many exercises involve both concentric (shortening) and eccentric (lengthening) phases, and by improving your strength and control during the eccentric phase, you can improve your overall performance in those exercises. For example, if you focus on eccentric training for your squats, you may find that your overall squat strength and form improves, leading to better performance in other lower body exercises as well.

Reduced Risk of Injury

Eccentric training can also help reduce your risk of injury by improving your control and stability during exercises. By emphasizing the eccentric phase, you can better control the weight and avoid any sudden or jerky movements that could lead to injury. This is especially important for people who are new to strength training or are recovering from an injury.

Increased Calorie Burn and Weight Loss

Finally, eccentric training can aid in weight loss by increasing your overall calorie burn. Because eccentric training can create more muscle damage, your body needs more energy to repair and rebuild those muscles after your workout, which can lead to an increased calorie burn both during and after your workout.

As a personal trainer and fitness coach, I highly recommend incorporating eccentric training into your strength training routine. By emphasizing the eccentric phase of your exercises, you can build more strength and muscle mass, improve your performance in other exercises, reduce your risk of injury, and even aid in weight loss. If you’re new to eccentric training, start slowly and gradually increase your load over time to ensure proper form and avoid injury. With consistent practice, you’ll start to see the benefits in no time.

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