Effects of Eccentric Resistance Training on Muscular Adaptations
Are you getting the most out of your workouts?
Many people understand the need for resistance training to improve muscular strength and size but
to get the full potential out of your workouts one has to focus on the specific muscular contraction
in each repetition. Research shows that focusing on the eccentric or lengthening contraction of
your muscle during training can help increase the muscular adaptations that occur. Muscular adaptations can be broken down into muscular strength, hypertrophy, and extensibility.
What are the different types of muscular contractions?
The first type of contraction is concentric which occurs when the muscle is shortening such
as when someone's arm is moving up toward their head during a bicep curl. The second type
which was the main focus of this research is eccentric contraction where the muscle is lengthening
such as when someone arm is moving back towards the ground at the end of the bicep curl repetition but instead of just letting it fall the person fights the weight back to the ground trying to resist it as gravity and the weight pulls it down. The last type is isometric which is when the muscle does not chnage length such as any type of holding position for example a plank.
Key Takeaways
1. This research divided subject into 4 groups. The first only performing eccentric contractions, the second only concentric contractions, third both eccentric and concentric contractions, and last was a control group which did no training. Of these 4 groups the eccentric-concentric group was shown to increase muscular adaptations the most followed by the eccentric only group.
2. In exercise if a muscle is lengthened 2% of its original length, its force production can increase by up to 38%.
3. Eccentric resistance training was shown to increase muscular thickness while maintaining muscular length where as concentric resistance training can increase muscular thickness but can also cause muscle shortening.
4. Eccentric resistance training is shown to produce muscular adaptations that do not decrease as quickly after a period of detraining as the other resistance training types. Meaning the muscular adaptations you gain will stay for longer even if someone takes a break from training.
Why does this matter?
1. Increased muscle extensibility can reduce risk of future injury.
2. Seeing visual improvements from training will cause someone to stay more consistent in their training leading to better health and future progress.
3. Resistance training is shown to decrease stress, obesity, and cardiovascular disease.
Want to learn more?
If you would like to learn more about eccentric resistance training and the great benefits it has for your gains click here.
To see what Eccentric Resistance training looks like in the gym click here.
About the Author
Jonathan Floris is a Movement Science major with a concentration in Sports Medicine at Westfield State University. He will be graduating with a bachelor's degree in Movement Science with a Sports Medicine concentration. He hopes to pursue a future career in Physical Therapy. Jonathan can be reached at jbfloris@gmail.com for additional information regarding this topic.
References
1. Sato, S., Yoshida, R., Murakoshi, F. et al. (2022). Comparison between concentric-only, eccentric-only, and concentric–eccentric resistance training of the elbow flexors for their effects on muscle strength and hypertrophy. Eur J Appl Physiol 122, 2607–2614 https://doi.org/10.1007/s00421-022-05035-w
2. Katsura, Y., Takeda, N., Hara, T., Takahashi, S., & Nosaka, K. (2019). Comparison between eccentric and concentric resistance exercise training without equipment for changes in muscle strength and functional fitness of older adults. European journal of applied physiology, 119(7), 1581–1590. https://doi.org/10.1007/s00421-019-04147-0
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