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He eccentric training It is a powerful technique for those seeking to improve their physical performance, increase force and prevent injuries. It is often overlooked, but is an essential part of many everyday exercises.
Applied correctly, it can transform the way you train, enhancing results and taking care of your joints.
In this article you will learn what is eccentric traininghow it acts on the muscle contraction and how to integrate it into your routine safely and effectively.
What is eccentric training?
He eccentric training It focuses on the phase where the muscle lengthens while resisting a load. This phase occurs, for example, when you lower a weight in a controlled manner or when descending into a squat.
Unlike the concentric phase (when the muscle shortens), here you work by maintaining tension while the muscle stretches.
How does it act on muscle contraction?
During eccentric movement, the muscle contraction It is more efficient in terms of energy use. Greater tension is produced with less energy expenditure. Furthermore, this phase has a direct impact on muscle fibers, favoring the gain of mass and resistance.
Benefits of eccentric training
Including this technique in your routine can make a big difference in your physical progress. Its benefits are supported by scientific studies and experiences of professional athletes.
1. Improvement of force muscular
He eccentric training allows you to work with more load than the concentric phase. This helps to develop more force without compromising technique.
2. Muscle mass development
This type of stimulus generates small muscle microlesions that, when repaired, promote the growth of muscle fibers.
3. Greater control of movement
By focusing on the descending phase, you improve mastery of the exercise. This elevates your movement control and your body perception.
4. Injury prevention
Strengthens tendons and ligaments, reducing the risk of injuries during intense exercises or high-impact sports.
Differences between concentric and eccentric contraction
To better understand the impact of eccentric trainingit is convenient to compare both phases of movement.
| Contraction type | muscle action | Example |
|---|---|---|
| Concentric | The muscle shortens | Raise a weight |
| Eccentric | The muscle lengthens with tension | Lower a weight slowly |
Both phases are important, but the eccentric phase allows you to work with more controlled load, generating a different stimulus in the force and the muscle contraction.
How to apply eccentric training to your routine?
You don’t need to change all your exercises. It is enough to adjust the way of execution to consciously include this phase.
1. Lengthen the descent phase
For exercises like squats, pull-ups, or bench presses, focus on lowering yourself slowly. Control the descent in 3 to 5 seconds.
2. Use greater load in isolated exercises
In machines or unilateral exercises, you can use more weight in the descent phase and assistance in the ascent.
3. Do negative repetitions
Perform only the eccentric phase of the movement. For example, in assisted pull-ups, you go up with help and go down slowly without assistance.
4. Adjust the frequency
Being very demanding, the eccentric training It should not be done every day. Incorporate it twice a week.
Examples of exercises with eccentric focus
You can adapt many common movements to focus on this phase of the muscle contraction.
Eccentric squats
Descend in 4 seconds to the low position and raise as normal. Work the lower body with emphasis on the movement control.
Dead weight
Bring the bar to the floor in a slow, steady movement. Avoid releasing the weight without control.
Negative push-ups
Get into a high push-up position and lower yourself in 5 seconds. If necessary, support your knees when going up.
Controlled strides
Take a step forward and lower yourself slowly. Keep your torso firm and activate your abdomen to avoid decompensation.
Precautions when using eccentric training
Although very effective, this method requires technique and planning to avoid discomfort or excessive fatigue.
Do not combine it with high volume
Excessive repetitions with eccentric focus can cause intense soreness. Start with a few sets and increase progressively.
Listen to your body
The muscle contraction eccentric demands a lot. If you feel overload or joint pain, reduce the frequency or change the exercise.
Prioritize slow execution
It’s not about using more weight without control. The objective is to improve the movement control and work with quality.
He eccentric training It is a powerful tool to develop forceimprove the muscle contraction and increase the movement control. You can easily integrate it into your routine, adjusting the speed of execution and paying attention to the lowering phase of each exercise.
With proper planning, you will notice improvements in stability, endurance, and overall physical capacity. Give it space in your weekly sessions and take advantage of the benefits of training with awareness and technique.
