How exactly does eccentric training work?

To explain eccentric training clearly, it helps to look at anatomy and human physiology.

Every movement consists of a concentric (positive) phase and an eccentric (negative) phase. In the former phase, you are trying to overcome (move) a force, and in the latter, you are trying to absorb a force (maintain a position).

In everyday terms, the eccentric phase can be thought of as "braking" work—such as walking down a hill, landing after a jump, or descending stairs. Muscles anatomically shorten in the concentric phase, whereas they elongate in the eccentric phase. To illustrate this, take the bench press: the concentric phase involves pushing the weight away (concentric contraction), while the eccentric phase is the controlled lowering of the weight (eccentric contraction).

Anatomically, muscles can exert much more force in the stretching (eccentric) phase than in the shortening phase. According to a study, “young healthy men were able to generate 5 to 7 times more force when straining their muscles during eccentric cycling (i.e. during pedal resistance reduction) than with concentric cycling (i.e. overcoming resistance).” (Meyer et al. 2004, p. 73)

Eccentric training on EGYM Machines

EGYM puts this knowledge into practice with a method that makes the best use of eccentric training. EGYM Smart Strength machines are capable of changing the weight applied at a movement’s turning point, automatically increasing it once the concentric phase completes. The weight is then decreased back to its initial value after the eccentric movement, allowing for greater muscle fatigue and a more effective workout.

Example: Chest press

• Maximum strength: 220 pounds
• Concentric load: 110 pounds
• Eccentric load: 185 pounds
   

You don’t need a workout partner to overcome the concentric phase. With the chest press, for example, you can usually transition the weight into the eccentric phase effortlessly because the weight used in the concentric phase requires only about 50% of your maximum strength. In the eccentric phase, you then resist the heavier weight by slowing it down and guiding it back to the starting position in a controlled manner.

Compared to conventional strength training, where the main focus is to overcoming weight, eccentric training is all about slowing things down.

Eccentric training is perfect for periodization

For faster progress, it's best to use periodization, which means cycling through various training methods and changing your routine regularly to provide a fresh stimulus. These different exercise specifications are exactly what deliver those diverse training effects.

Eccentric training is more effective for building muscle and increasing maximum strength

Significant gains in the muscle profile can be seen with the eccentric training method compared to regular training. It also delivers major improvements in maximum strength compared to traditional training.

Eccentric training prevents muscle injuries

The elastic structures of muscles under tension have also been shown to absorb energy during the eccentric phase, making them more resilient over time. This makes eccentric training particularly effective at preventing muscle injuries. Most sports-related muscle injuries occur when very high forces are briefly generated—for instance, when landing or suddenly stopping. These forces can exceed the strength of the muscles themselves and must be absorbed by the passive, elastic structures. Injuries occur when these structures are not strong enough to handle the load.

Eccentric training also improves intramuscular coordination—in other words, the interaction of individual muscle fibers within the muscle. When these fibers work together smoothly and in a coordinated manner, the muscle is much better prepared to withstand high forces (Meyer et al., 2004).