As a personal trainer in San Mateo, I understand the importance of progressive overload in muscle growth. One technique that can be highly effective in achieving this is eccentric training, also known as negative training. In this blog post, I will discuss the benefits of eccentric training, and provide tips for incorporating it into your workout routine.
What is eccentric training? Eccentric training is a type of strength training that focuses on the eccentric, or negative, phase of a movement. This phase refers to the portion of the movement where the muscle is lengthening, such as during the downward motion of a bicep curl or the lowering phase of a squat.
Eccentric training has been found to be highly effective in increasing muscle strength and size. A study conducted by the Journal of Applied Physiology found that eccentric training resulted in greater muscle growth compared to traditional concentric training.
Why is eccentric training effective?
- Greater muscle damage: Eccentric training causes greater muscle damage compared to concentric training. This muscle damage is what leads to muscle growth. A study conducted by the Journal of Applied Physiology found that eccentric training resulted in greater muscle damage compared to traditional concentric training.
- Increased muscle activation: Eccentric training has been found to activate more muscle fibers compared to concentric training. A study conducted by the Journal of Strength and Conditioning Research found that eccentric training resulted in greater muscle activation compared to traditional concentric training.
- Greater muscle tension: Eccentric training has been found to produce greater muscle tension compared to concentric training. A study conducted by the Journal of Strength and Conditioning Research found that eccentric training resulted in greater muscle tension compared to traditional concentric training.
- Improved muscle function: Eccentric training has been found to improve muscle function and reduce the risk of injury. A study conducted by the Journal of Athletic Training found that eccentric training improved muscle function and reduced the risk of injury.
How to incorporate eccentric training into your workout routine
- Use a slow and controlled tempo: Eccentric training should be performed with a slow and controlled tempo, taking at least 3-5 seconds to lower the weight.
- Use a heavier weight: Eccentric training should be performed with a heavier weight, as it is the weight being lowered that causes the muscle damage.
- Focus on the negative phase: When performing exercises, focus on the negative phase of the movement and control the weight as it is lowered.
- Incorporate eccentric-only exercises: Incorporate exercises that focus solely on the eccentric phase, such as eccentric pull-ups or eccentric squats.
- Use proper form: Proper form is essential when performing eccentric training to ensure that the intended muscle group is being targeted and to reduce the risk of injury.
In conclusion, eccentric training is a highly effective technique for increasing muscle strength and size. As a personal trainer in San Mateo, I understand the importance of progressive overload in muscle growth and the benefits of eccentric training. By incorporating eccentric training into your workout routine, using a slow and controlled tempo, using a heavier weight, focusing on the negative phase, incorporating eccentric-only exercises, and using proper form, you can optimize your chances of success and achieve your muscle growth goals.
It’s important to note that eccentric training can also be demanding on the body and can lead to a greater degree of muscle soreness, so it’s essential to properly warm up and cool down before and after your workout and to also listen to your body and be mindful of any pain or discomfort.
Incorporating eccentric training into your workout routine can be highly effective in achieving muscle growth, but it is important to consult with a personal trainer to ensure that it is appropriate for you and to have a proper plan in place. At Holly Roser Fitness, we specialize in creating personalized workout plans that cater to your specific needs and goals, including progressive overload and eccentric training. Contact us today to schedule a consultation and let’s work together to help you achieve your muscle growth goals.