Unveiling the Power of Eccentric Workouts

Alright, folks, let’s dive into the world of fitness lingo and explore the intriguing realm of eccentric workouts. You’ve probably heard the term “eccentric” thrown around to describe someone or something a bit out of the ordinary. But in the fitness universe, it takes on a unique twist.

Fear not, it’s not about performing weirdly bizarre exercises. Instead, it’s all about a specific phase of a workout that involves elongating muscle contractions, typically during the lowering or downward portion of an exercise.

The Marvel of Eccentric Training

Research has uncovered the hidden gem of eccentric training – it’s a powerhouse for building strength. Surprisingly, it’s often more effective than concentric training, where your muscles shorten as you exert force (think bicep curls).

This superiority stems from the fact that eccentric contractions generate more force as your muscles resist both the stretching and the resistance from weights or other resistance sources.

In concentric contractions, it’s merely the weight your muscles are struggling against. However, we’ll admit, more research is needed to fully unlock the mysteries of eccentric training.

Moreover, eccentric workouts have a potential guardian angel role in shielding athletes from injuries. These contractions are adept at slowing down and absorbing force, allowing your body to gradually decelerate and your muscles to soak up the impact of high-intensity exercises.

Plus, they’re fantastic for honing your form in various activities, as they force you to take things slow and steady.

Now, let’s address the burning question: Who can benefit from incorporating eccentric workouts into their routines?

Enter the Eccentric Workout Guru: Sana Shirvani

We had a heart-to-heart with the fitness guru herself, Sana Shirvani, to uncover all the nitty-gritty details about eccentric workouts.

So, what exactly is an eccentric workout?

Eccentric refers to the “lowering” or “downward” phase of an exercise, where muscles lengthen under tension. Think about it like lowering yourself into a squat or executing a push-up.

Eccentric workouts, also known as negative training, focus on this particular phase of a movement. Their primary objective is to build strength or enhance form within that specific motion pattern. As we mentioned earlier, while concentric contractions are great for muscle development and strength, research has raised the flag for eccentric workouts as the champions in this arena.

Eccentric vs. Concentric Workouts: A Showdown

Sana Shirvani lets us in on a fitness secret: there are two types of muscle contractions, and they each have their unique charm.

• Eccentric contractions occur when your muscles lengthen.
• Concentric contractions occur when your muscles shorten.
• Isometric contractions are a different beast altogether – your muscles remain under tension without changing length.

Most exercises involve both eccentric and concentric contractions. Take squats, for example the downward phase is eccentric, while the upward phase is concentric. However, our focus tends to lean towards the concentric side in our training.

Let’s Get Practical: Examples of Eccentric Workouts

Still, wondering what eccentric workouts look like in action? Sana has the answers.

In a Romanian deadlift, for instance, the eccentric phase happens when you push your hips backward and extend your glutes and hamstrings. Or take the dumbbell chest press – as you lower the dumbbells, you’re lengthening your chest muscles – that’s the eccentric phase at work.

Eccentric workouts cover a wide range, from negative push-ups (lowering from a plank to midway through a regular push-up, then resetting) to negative pull-ups.

Now, the big question: Are eccentric workouts superior?

The Benefits of Going Eccentric

It all boils down to what you consider “better,” but there’s a treasure trove of advantages to be unearthed by adding eccentric workouts to your fitness regimen.

1. Building Strength: The eccentric phase can significantly boost muscle strength. Research suggests that it might even outperform concentric training. While we’re still deciphering the mechanisms behind this, it’s likely because eccentric contractions generate more force and require less energy to execute.

2. Muscle Growth: If you’re on a quest to build muscle, eccentric training is your trusty sidekick. Controlled lengthening of muscles during the eccentric phase triggers muscle fiber damage, kick-starting the repair and growth process.

3. Enhancing Joint Stability: Eccentric workouts, with their combination of strength and stretching, can be a game-changer for joint stability. They have been proven to reduce the risk of injuries, especially when compared to traditional strength training. These exercises improve your range of motion while simultaneously boosting strength.

Reduced Risk of Injuries: The Eccentric Magic Wand

Let’s hammer home the injury prevention angle. A study delving into hamstring eccentric workouts revealed impressive results: implementing a hamstring eccentric training program slashed lower limb injuries by 28% and reduced hamstring injuries by a staggering 46%. Knee injuries also saw a remarkable 34% drop. This reduction in injury risk is primarily due to the strengthening effects of eccentric workouts and their ability to improve range of motion (ROM).

Shirvani emphasizes that eccentric training can work wonders for tendon health. By incorporating eccentric exercises into your routine, you stimulate adaptations in your tendons, making them more resilient to the demands of physical activity. If you’re on the road to recovery, eccentric training is a go-to choice for rehabilitation, as it enables controlled loading of injured tissues, fostering both healing and improved neuromuscular control.

Flexibility: The Added Perk

Here’s a bonus for you: eccentric exercises can do wonders for flexibility in adults. Joint flexibility is a pivotal player in injury prevention, and studies highlight that exercises that combine stretching and strengthening, like eccentric workouts, are the ultimate combo for improving both strength and flexibility.

During eccentric exercises, your muscles and surrounding fascia undergo stretching and lengthening under tension. Over time, this continuous stretching can increase muscle length, contributing to enhanced flexibility. These workouts challenge muscles and joints across their entire range of motion, paving the way for increased joint flexibility and improved freedom of movement.

The Magnificent Nine: Eccentric Exercises to Add to Your Arsenal

Ready to dive into eccentric workouts? Here are nine fantastic exercises to consider:

Lower-body Eccentric Workouts

1. Cable Step-Ups:

• Position a bench in front of a cable machine, with the cable attached at the bottom.
• Step onto the bench with one leg.
• Lower down for 3-5 seconds, focusing on engaging your glutes eccentrically.
• Power back up through the working leg.

2. Leg Press:

• Place your feet on the platform, ensuring your back is firmly against the seat.
• Lower the legs eccentrically for a 3-4 count.
• Exhale as you push back up, avoiding locking your knees.

3. Romanian Deadlift:

• Stand with your feet hip-width apart, bracing your core.
• Hinge at your hips and lower the dumbbells toward the ground for a 3-second count.
• Imagine pushing the floor away with your feet as you return to the starting position.

4. Swiss Ball Leg Curl:

• Lie on your back with your heels on a Swiss ball.
• Lift your hips toward the ceiling.
• Draw your heels in toward your hips, then slowly extend your legs away from your hips.

5. Nordic Hamstring Curl:

• Kneel on a soft surface, with a partner holding your ankles.
• Lower your body forward, keeping your back neutral and engaging your hamstrings.
• Use your arms to push yourself back up.

Eccentric Achilles Workouts

6. Eccentric Calf Raises:

• Stand on a small step and push up onto your toes with both feet.
• Slowly lower your heels for a 3-5 count.
• Use both feet to raise your heels again and repeat.

Upper-body Eccentric Workouts

7. Push-Ups:

• Start in a high plank position with your hands slightly wider than shoulder-width apart.
• Lower your body toward the ground, maintaining a 45-degree angle with your arms.
• Aim for a 4-6 second eccentric phase.
• Return to the starting high plank position and repeat.

8. Pull-Ups:

• Place a bench under a pull-up bar and grab your preferred grip.
• Pull yourself up to the top of the pull-up bar.
• Slowly lower your body to a full hang, aiming for a 4-6 second descent.
• Repeat.

9. Dumbbell Bench Press:

• Lie on a bench with your feet flat on the floor and your glutes squeezed.
• Slowly lower the dumbbells toward your chest at a 45-degree angle to your body.
• Exhale as you push the dumbbells back up, squeezing your chest.

Where to Begin for Beginners

If you’re a newbie eager to boost your strength and nail down proper form, eccentric workouts are your ticket to success. However, be mindful that if you’ve never ventured into eccentric-only exercises before, they might feel incredibly challenging. Research even warns that unaccustomed eccentric exercises could induce muscle damage and result in delayed onset muscle soreness (DOMS). So, take it slow, my friends.

Sana Shirvani’s sage advice: Start by paying extra attention to the eccentric phase of compound exercises like squats, deadlifts, push-ups, and overhead presses. This approach will help you build confidence, correct your form, and gradually introduce your muscles to the unique sensation of eccentric training.

Unlock Your Full Fitness Potential

Eccentric workouts might sound like the secret sauce you’ve been missing in your fitness journey. Whether you’re chasing strength, muscle growth, injury prevention, joint stability, or flexibility, they’ve got something to offer. So why not give them a shot? Start slow, stay consistent, and let eccentric training become your new fitness ally. Remember, it’s not about being eccentric; it’s about unlocking the extraordinary potential of your body. Get ready to discover your strength like never before!