Why You Shouldn’t Skip the Eccentric Phase in Your Training

When most people think about strength training, they focus on the lifting or pushing part of an exercise. This is called the concentric phase, where muscles shorten as they contract. But the eccentric phase—the part where muscles lengthen under tension—is just as important. Skipping this phase can limit your progress and increase your risk of injury. Understanding why the eccentric phase matters can help you build strength, improve muscle growth, and enhance overall performance.

Eccentric muscle control: Lowering dumbbell slowly during bicep curl

What Is the Eccentric Phase?

The eccentric phase happens when your muscles lengthen while controlling a weight or movement. For example, when you lower a dumbbell during a bicep curl, your biceps are still working but stretching out. This controlled lengthening contrasts with the concentric phase, where the muscle shortens to lift the weight.

This phase often gets overlooked because it feels easier or less intense. People tend to drop the weight quickly or let gravity do the work. But this misses the chance to build strength and muscle more effectively.

How the Eccentric Phase Benefits Your Training

Builds More Muscle

Research shows that eccentric training causes more muscle damage than concentric training. This damage triggers the body to repair and grow muscle fibers stronger and bigger. The controlled lengthening creates tiny tears in muscle tissue, which is essential for muscle growth.

For example, a study published in the Journal of Applied Physiology found that eccentric exercises led to greater increases in muscle size compared to concentric exercises alone. This means spending time on the eccentric phase can help you build muscle faster.

Increases Strength

Eccentric contractions can generate more force than concentric ones. This means your muscles can handle heavier loads during the lowering phase. Training with a focus on eccentric movements can improve your overall strength by teaching your muscles to control heavier weights safely.

For instance, athletes who include eccentric training in their routines often see improvements in their ability to lift heavier weights during the concentric phase. This is because eccentric strength supports better control and stability.

Improves Muscle Control and Injury Prevention

Slowing down the eccentric phase improves muscle control and coordination. This helps protect your joints and tendons from injury. When you rush through the lowering phase, you risk sudden jerks or poor form, which can lead to strains or tears.

For example, runners who practice eccentric training for their calf muscles reduce the risk of Achilles tendon injuries. The controlled lengthening strengthens tendons and muscles, making them more resilient.

Enhances Flexibility

The eccentric phase stretches muscles under load, which can improve flexibility over time. Unlike static stretching, eccentric training strengthens muscles while increasing their length. This combination supports better movement and reduces tightness.

For example, gymnasts and dancers often use eccentric exercises to maintain flexibility while building strength, allowing them to perform demanding movements safely.

How to Include the Eccentric Phase in Your Workouts

Slow Down the Lowering Phase

One simple way to focus on eccentric training is to slow down the lowering part of each exercise. Instead of dropping the weight quickly, take 3 to 5 seconds to lower it. This increases time under tension and forces your muscles to work harder.

Try this with common exercises like:

• Squats

• Push-ups

• Pull-ups

• Dumbbell curls

  
  

Use Eccentric-Only Training

Some advanced lifters use eccentric-only training, where they focus exclusively on the lowering phase. For example, a training partner might help you lift a heavy weight, and you slowly lower it on your own. This allows you to handle heavier loads than you could lift concentrically.

This method can boost strength gains but should be done carefully to avoid injury.

Incorporate Negative Reps

Negative reps emphasize the eccentric phase by performing only the lowering part of an exercise. For example, jump up to the top of a pull-up and slowly lower yourself down. This targets the muscles differently and builds strength in the eccentric phase.

Use Resistance Bands or Machines

Resistance bands and certain machines allow you to control the eccentric phase more easily. Bands provide constant tension, making the lowering phase more challenging. Machines often have settings to slow down the eccentric movement, helping you focus on muscle control.

Common Mistakes to Avoid

• Rushing the eccentric phase: Moving too quickly reduces muscle engagement and increases injury risk.

• Ignoring form: Proper technique is crucial during eccentric movements to avoid strain.

• Using too much weight: Heavy loads without control can cause injury during the eccentric phase. Start lighter and increase gradually.

• Skipping warm-up: Muscles need to be prepared for eccentric work to prevent damage.

  
  

Practical Example: Eccentric Training in a Squat

When performing a squat, most people focus on standing up. Instead, try this:

• Lower yourself slowly over 4 seconds, keeping your back straight and knees aligned.

• Pause briefly at the bottom.

• Stand up at a normal pace.

  
  

This slow descent increases muscle activation in your quads, hamstrings, and glutes. Over time, this builds strength and control, improving your squat form and reducing knee pain.

Final Thoughts

Eccentric training is one of those underrated gems. If you’re over 40 and want to get stronger, feel more mobile, and look more defined, slowing things down could be the best thing you do.

Got questions? Or want a programme that builds in this kind of smart training? Drop me a message—I’d love to help.