Eccentric Training: Increase Your 1RM by 5-15lbs

What is eccentric training?

Bubbico and Kravitz (2010) explain that eccentric exercise is simply when the external weight is greater than the force generated by any given muscle. A classic example is the bicep curl. Curling 5lbs for the average human is very easy. Curling 45lbs proves more challenging for most.

When the weight becomes too heavy for the athlete to lift, the lowering phase away from the center of the body is the eccentric phase.

Why is eccentric training important?

Eccentric training matters for the following reasons: muscular hypertrophy, rehabilitation, and increased metabolism.

Hypertrophy: Muscular hypertrophy is how the sarcomeres grow, increasing the size of muscle fibers. Doan et al. (2002) found that by using supramaximal loads (105% 1RM) athletes experienced a 5-15lb increase in their concentric 1RM.

Rehabilitation: A common injury to athletes in recreational participants is ACL tears. Gerber et al. (2009) found that individuals who used eccentric training for recovery had 50% greater gains in quadriceps femoris and gluteus maximus when compared to those who used concentric training alone.

Metabolism: A total body multi set workout using eccentric training has proven to increase resting energy expenditure and help participants burn more calories in a shorter amount of time (Hackney, Engels, Gretebeck, 2008).

Utilizing eccentric training.

Eccentric strength training will look different depending upon your goals, current fitness levels, and age.

Athletes: Athletes and individuals already in the groove of serious training may need to use supramaximal loads (105% 1RM) in order to see strength gains. This should be done with the use of a spotter. Additionally, by using negative reps and taking 6-7 seconds to lower the weight athletes may experience more gains.

Elderly: For older adults, eccentric training may involve focusing on ADLs (sitting, lifting, balancing). Instead of supramaximal loads, submaximal loads can be used. Older adults again can slow down the eccentric portion of their workout such as squatting and lowering weight more slowly.

Beginners: Novice weightlifters will want to start slowly by first increasing the number of reps and the time in the eccentric portion of their lifts. Slowly add 3X reps to each lift until the weight becomes light, then add weight. Focus more on form and technique than lifting the most weight possible.

Final notes.

It’s important to remember why eccentric training works in the first place. Scientific theories include enhanced neural stimulation to the actual muscles, stored elastic energy, and greater muscular hypertrophy to the muscles themselves (Dietz, Schmidtbleicher, Noth, 1979).

Bubbico’s article is fantastic in that it explains why eccentric training works, what actually happens to the body, and practical ways to implement eccentric training for different types of clients.

SOURCES
1. Bubbico, A., & Kravitz, L. (2010). Eccentric exercise: A comprehensive review of a distinctive training method. IDEA Fitness Journal, 7(9), 50-59.
2. Dietz, V., Schmidtbleicher, D., & Noth, J. (1979). Neuronal mechanisms of human locomotion. journal of Neurophysiology, 42(5), 1212-1222.
3. Doan, B. K., NEWTON, R. U., MARSIT, J. L., TRIPLETT-MCBRIDE, N. T., KOZIRIS, L. P., FRY, A. C., & KRAEMER, W. J. (2002). Effects of increased eccentric loading on bench press 1RM. The Journal of Strength & Conditioning Research, 16(1), 9-13.
4. Gerber, J. P., Marcus, R. L., Dibble, L. E., Greis, P. E., Burks, R. T., & LaStayo, P. C. (2009). Effects of early progressive eccentric exercise on muscle size and function after anterior cruciate ligament reconstruction: a 1-year follow-up study of a randomized clinical trial. Physical therapy, 89(1), 51-59.
5. Hackney, K. J., Engels, H. J., & Gretebeck, R. J. (2008). Resting energy expenditure and delayed-onset muscle soreness after full-body resistance training with an eccentric concentration. The Journal of Strength & Conditioning Research, 22(5), 1602-1609.