Focusing on eccentric vs. concentric movements and holding isometric poses can score you even more benefits from any exercise.
Are you a strength training regular, but feeling totally unmotivated after doing the same moves week after week?
Your first instinct might be to add some complicated new exercises to your routine.
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However, this portiondoesn’tstrengthen the muscles as much as the eccentric portion of a lift.
Concentric movements don’t damage the muscle as much as eccentric movements.
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There’s not much benefit to trainingjustthe concentric part of a movement, according to Wickham.
Usually, this means returning the weight to the starting position.
Typically, eccentric training refers to training that emphasizes that portion of the movement.
Remember: Eccentrics damage your muscle more than concentric movements.
“There are so, so many benefits of eccentric training,” says McKinney.
In fact,one reviewfound that eccentrics may help reduce the risk of muscle strain and tears.
“Eccentric contractions can also literally make your muscle fibers grow, making the muscle itself physically longer.
Longer muscles means greater flexibility, and greater flexibility means greater injury prevention,” says McKinney.
Wondering if you would benefit from eccentric training?
“The better question is: Whowouldn’tbenefit?”
That’s isometric training.
“Any movement that entails holding completely still might be considered an isometric hold,” says Wickham.
There are also some exercises that are isometric by nature.
Isometrics can also help you break through a strength plateau.
You’re weakest in your end ranges of motion, explains Wickham.
The same concept applies to push-ups or bench presses, he says.
So, Should You Train Each Portion of the Movement?
Still, you should only do this sometimes.
you might’tonlytrain the parts “it’s crucial that you train the movement in full,” says Wickham.
