All products featured on Self are independently selected by our editors.
However, we may receive compensation from retailers and/or from purchases of products through these links.
Lifting heavyis a great way to efficiently and effectivelystrengthen your muscles.
Katie Thompson
But its not theonlyway.
What do we mean by eccentric training?
Lets start with a quick physiology lesson.
Muscle fibers perform three different types of actions: concentric, eccentric, and isometric.
Fun fact: Every muscle fiber in your body is the strongest as it moves eccentrically.
Thats because when muscles work eccentrically, they can produce more force.
With all that in mind, what, exactly, is eccentric training then?
And there are some serious benefits to incorporating this pop in of training into your routine.
What are the benefits of eccentric training?
Eccentric training can also boost flexibility.
How to add eccentric training into your routine
Ready to give eccentric training a shot?
Heres Fagins advice for safely and effectively adding it to your workout routine.
And its really as simple as just spending more time in the lengthening part of the movement.
Once youre at the bottom of the movement, let yourself gently fall to the ground.
For an eccentric squat, see Fagins tips in the previous section.
As a rule of thumb, Fagin recommends dropping your weight about 5 to 10 pounds for eccentric training.
Say, for example, you normally squat with a 20-pound kettlebell.
For an eccentric squat, youd want to use a 15- or even 10-pound kettlebell.
As you experiment tofind the right weight for you, ensure your technique stays solid.
Never let your form be sacrificed by the weight, says Fagin.
So if you swap your 15-pound dumbbells for five pounders and the movestillfeelstoochallenging, go even lighter.
Or perform the move with just your bodyweight.
Remember, form always comes first.
This imbalance creates more microscopic damage to the muscle compared to concentric training.
Yes, there are a ton of benefits to eccentric training.
Oh, and when you pencil in eccentric training, confirm it doesnt take over your entire workout.
