Eccentric refers to the lengthening aspect of a particular muscle within a lift (for instance, the lowering motion of a squat). To achieve eccentric loading, you must move weight slowly (3-5 seconds) on the downward portion of the movement.
There are numerous benefits to incorporating eccentric exercises into your training, both from a strength and a rehabilitative standpoint. Some of the benefits include…
📈 Improved muscle building potential (more time under tension)
🔥 Greater metabolic burn in your post workout
🏋️♂️ Improved flexibility (slow lengthening allows you to stretch into greater range of motion)
💪 Strengthens more than just your muscle (also helps tendons and ligaments.)
✅ Great for rehabilitation from an injury and decreasing your injury risk.
Since effective eccentric training relies on a greater degree of stress on your muscles, you are often left with more soreness than normal lifting. The delayed onset muscle soreness can last up to 72 hours in some cases depending on how well trained you are.
So, whether you are looking to gain strength, add muscle, rehab an injury, or just change up your routine, give eccentric loading a try!
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