Are you looking to take your strength and muscle-building to the next level? Then, you may want to consider incorporating eccentric overload into your training routine. Eccentric overload is a training technique that emphasizes the eccentric phase (or the lowering phase) of a movement, as opposed to the concentric phase (the lifting phase). In this article, we’ll explore why eccentric overload is beneficial, the science behind it, how to do it, how much to do it, and safety tips.
Why is Eccentric Overload Beneficial?
Eccentric overload is based on the idea that the eccentric phase of a movement can generate greater muscle tension, leading to greater strength and muscle hypertrophy (increased muscle size) compared to the concentric phase. Studies have backed this up, with research showing that eccentric training results in greater strength and muscle growth compared to concentric-only training.
For example, a study published in The Journal of Strength and Conditioning Research found that eccentric-only training resulted in greater strength gains in the biceps brachii muscle compared to concentric-only training. This highlights the potential benefits of incorporating eccentric overload into your training program.
How to Do Eccentric Overload
Performing eccentric overload is simple and can be done with any exercise that involves both eccentric and concentric phases. To perform eccentric overload, you need to control the eccentric phase of the movement and take longer to lower the weight than to lift it. This can be done using a slower tempo, or by using assistance to help you lift the weight and then lowering it on your own.
How Much Eccentric Overload Should You Do?
The amount of eccentric overload that you should perform depends on your training goals and current fitness level. Generally, you should start with lighter weights and gradually increase the weight as you get stronger and more comfortable with the technique. As always, it’s important to listen to your body and stop if you experience any pain or discomfort during your workout.
Safety Tips for Eccentric Overload
Eccentric training places greater stress on the muscles and connective tissues, which increases the risk of injury if not performed correctly. To ensure safety, it’s important to warm up thoroughly before starting your eccentric training session, as well as to cool down and stretch after your workout. Additionally, it’s important to use proper form and technique to reduce the risk of injury.
Examples of Eccentric Overload Exercises
Examples of exercises that can be performed with eccentric overload include the biceps curl, triceps pushdown, and squat. To perform eccentric overload on the biceps curl, for example, you would use assistance to help you lift the weight, and then lower it on your own over a longer period of time, taking 2-3 seconds to lower the weight.
To Conclude
Eccentric overload is a valuable training technique that can help you to increase strength and muscle size. Incorporating eccentric overload into your training routine can bring a new level of challenge to your workouts, and help you to reach your strength and muscle building goals faster. Remember to approach eccentric overload carefully and with proper technique to ensure safety, and to listen to your body at all times.
