Should you go slow eccentric?

Many strength coaches recommend a slow eccentric phase while strength training. They suggest a slow and controlled “tempo” while lowering, with the view that this might cause greater strength gains. Some other coaches go one step further, and also recommend using a slow tempo during eccentric-only training.

How often should you do eccentric exercises?

Eccentrics once a week will not last more than 3-4 months of competing, so it’s a wise bet to do it twice and keep the second session to 1-2 sets. Athlete foundational strength – General and comprehensive programs elicit eccentric responses without having to resort to artificial overload protocols.

Is it better to do reps slow or fast?

If you’re looking to build muscle quickly, whether you’ve been training for years or are just starting out, then doing slower reps is the way to go. Workouts with slower reps cause your muscles to experience more time under tension, much more than with faster reps.

Does slow eccentric build muscle?

Increase your time under tension simply by slowing down the lowering part of the lift. Eccentric strength will help you build muscle mass. It’s also necessary to maintain position during lifts and control deceleration. Do more than just explosive lifting.

How slow should your reps be?

They also found that tempos closer to 2 seconds are slightly more favourable than 6 seconds. Anything slower than 6 seconds (and especially past 10 seconds) seems to be suboptimal in terms of muscle growth.

What builds more muscle concentric or eccentric?

Eccentric contractions are more efficient than concentric contractions.

Do eccentric exercises build more muscle?

Eccentric training works well because of the human body’s ability to mechanically load and create great stimulus to the skeletal muscle in these certain exercise phases. The ability to produce greater forces during eccentric actions is what induces muscle hypertrophy and maximal output.

Is eccentric more important?

Most studies favor the eccentric movement to produce a higher increase in muscle hypertrophy compared with concentric training, however, the difference in effect is very small – on average 3.2\% more muscle growth from eccentric movements, without statistical significance (1–2).

How long should the eccentric movement last?

In order to overload on the eccentric portion of the lift, use a controlled but relatively short eccentric phase of a lift, like 1-3 seconds maximum. Anything longer may hinder muscle damage and subsequent growth.