Eccentric Training: The Secret to Breaking Plateaus
What is Eccentric Training?
Every lift has two phases: concentric (lifting) and eccentric (lowering). Most people focus on lifting the weight up, but the lowering phase is where the magic happens for muscle growth. During the eccentric phase, your muscle fibers are lengthening while under tension.
Mechanisms of Hypertrophy
Eccentric training taps into "mechanical tension"—the primary driver of muscle growth. Because you are 20-40% stronger eccentrically, you can handle heavier loads or control the same load for longer, creating a massive stimulus for adaptation.
How to Implement Eccentrics
- Tempo Repping: Use a 3-0-1-0 tempo. Take 3 full seconds to lower the weight, 0 pause, 1 second up, 0 pause.
- 2-Up-1-Down: For machines (like leg extension), lift with two legs and lower slowly with one leg.
- Negatives: Have a partner help you lift a weight heavier than your max, then you control it on the way down for 4-5 seconds.
Safety First
Eccentric training causes more muscle damage (DOMS). Start with just one exercise per workout or perform it only once a week per muscle group. It's a powerful tool, not an everyday strategy.
Program eccentric tempos in Gainz Pro →