Your Muscles Need Eccentric Training

What is eccentric training for your muscles? I'm glad you asked because you need to know what it is! Review this post to see a discussion on muscle contractions.

When I played collegiate football, my bench press max was 400 pounds. The truth is, I didn't need to bench press 400 pounds to be successful on the football field. I was able to bench press this much weight because my training focused heavily on concentric muscle training (force production).

Research has shown that most injuries occur in the transverse plane of motion during eccentric muscle contractions (force reduction). You should be strong when you need to decelerate your actions, come to a sudden stop or land from a jump. Eccentric muscle contraction training will help you develop this type of strength. Traditional training techniques, such as those with weight machines, have focused on the sagittal plane of motion (backward-forward and up-down motions) and concentric
muscle contractions (force production).

Going back to the bench press example, the eccentric contraction part of the exercise would be when you are lowering the weight down to your chest. You should lower the weight at a slower pace in order to strengthen your muscles more during the eccentric phase of the lift. You can take this example and use it with any weight lifting exercise.

Eccentric contractions are able to produce the greatest tension development in your muscles, followed by isometric contractions and, lastly, concentric contractions. Because this is the case, you should dedicate more of your training on eccentric contractions. Doing this will help you prevent injuries such as knee sprains and tears.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut


  1. Below is a link to a video of what eccentric exercises look like. (In this case the exercises are being used to treat a chronic form of patellar tendinitis)


Post a Comment

About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

Popular Posts