How to Incorporate Eccentric Training Into a Resistance Training Program Jonathan Mike, Phd, CSCS*D, NSCA-CPT*D, USAW,1 Chad M
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How to Incorporate Eccentric Training Into a Resistance Training Program Jonathan Mike, PhD, CSCS*D, NSCA-CPT*D, USAW,1 Chad M. Kerksick, PhD, ATC, CSCS*D, NSCA-CPT*D,2 and Len Kravitz, PhD3 1Department of Health, Exercise and Sports Sciences, University of New Mexico, Albuquerque, New Mexico; 2Department of Exercise Science, School of Sport, Recreation and Exercise Sciences, Lindenwood University, St. Charles, Missouri; and 3Exercise Physiology, Department of Health, Exercise and Sports Sciences, University of New Mexico, Albuquerque, New Mexico ABSTRACT INTRODUCTION when eccentric actions are completed ynamic muscular contractions (34,35). Finally, some evidence also indi- ECCENTRIC TRAINING AND can be characterized by 2 pri- cates that a greater contribution from ECCENTRIC MUSCULAR CON- mary actions, concentric and eccentric actions may better facilitate TRACTIONS FOCUS ON ACTIVE D eccentric actions. A concentric con- phenotypic adaptations such as LENGTHENING WHILE LOADED. traction results in muscle shortening increased strength and hypertrophy (38). WHEN COMPARED WITH CON- and occurs when the force produced CENTRIC MOVEMENTS, ECCEN- during a contraction exceeds the force Eccentric training has lead to increases TRIC ACTIONS YIELD GREATER applied to the muscle. Alternatively, an in hypertrophy for both concentric-only FORCE LEVELS WITH CONCOMI- eccentric action occurs when the mus- strength and eccentric-only strength. TANT LOWER NEUROMUSCULAR cle is forcibly lengthened or elongated. Differences due exist, however, mainly ACTIVATION LEVELS. ECCENTRIC An eccentric action results when the from methodological design, subject his- tory, specific load used, and equipment. TRAINING IS MAINLY INCORPO- force produced inside the muscle is Taken together, all of this evidence sug- RATED INDIRECTLY BY STRENGTH less than what is applied to the muscle gests that increasing the incorporation AND CONDITIONING AND FITNESS externally (5) and results in active of eccentric efforts into resistance PROFESSIONALS LEADING TO IT lengthening of the muscle fibers under some level of load. training programs for fitness, athletic, BEING OFTEN UNDERUSED AND and clinical populations may aid in train- UNDERVALUED. ECCENTRIC When directly compared, eccentric ing outcomes. Eccentric resistance train- TRAINING CAN READILY BE muscle actions are able to produce ing incorporating submaximal, maximal INCORPORATED INTO A TRAINING greater force in amounts estimated to (100% one repetition maximum [1RM]), PROGRAM ALONG WITH THE USE be 20–60% greater than force levels gen- or supramaximal (typically 105–120% OF NONTRADITIONAL EXERCISES erated during concentric activities (18). 1RM) training loads has been shown Alternatively, lower levels of neural acti- FOR ALL POPULATIONS. THIS to stimulate greater increases in maximal vation have been shown in eccentric ac- ARTICLE EXAMINES THE SCIENCE muscle strength in traditional activities tions when compared with concentric OF ECCENTRIC TRAINING AND involving both concentric and eccentric efforts creating a much greater force- actions (17,21,22,33,39), compared with EXTENDS THIS SCIENCE BY to-neural activation ratio (40). Evidence FOCUSING ON PRACTICAL REC- conventional types of strength training surrounding muscle damage (loss of (6), or even using very light loads (3). OMMENDATIONS. SUGGESTED force production, increased soreness, PROGRESSIONS ARE PROVIDED and myocellular protein accumulation KEY WORDS: DEPENDING ON TRAINING BACK- in the serum [e.g., creatine kinase, myo- eccentric; strength; hypertrophy; GROUND ALONG WITH CASE globin, etc.] as well as Z-disk streaming) rehabilitation STUDY SCENARIOS. are routinely reported to a greater extent Copyright Ó National Strength and Conditioning Association Strength and Conditioning Journal | www.nsca-scj.com 5 6 Practical Applications of Eccentrics Table 1 Eccentric emphasized exercises—Upper and lower body VOLUME 37 | NUMBER 1 | FEBRUARY 2015 Exercise Eccentric duration Emphasis Sets and reps Suggested eccentric technique TRX row 3–5 s Upper body 3–5 sets 3 6-8 reps 2/1; superslow Pull-ups (Figures 6–8) 3–5 s Upper body. Can focus on eccentric only or 3–5 sets 3 8–10 reps with Superslow perform concentric with eccentric emphasis concentric; 3–5 sets 3 6–8 a reps with eccentric only Can use heavier loading and decrease eccentric duration (i.e., 85% 1RM for 4 s aBody weight and strength dependent Glute-ham raise (Figures 3–5) 3–5 s Lower body. Focus on eccentric only or or 3–5 sets 3 8–10 reps with Slow perform normal concentric reps with concentric; 3–5 sets 3 10– a eccentric emphasis with prescribed duration 12 reps with eccentric only Body weight and strength dependent. Can also use plates or bands Manual glute-ham raise 3–5 s Lower body. Can focus on eccentric only 3–5 sets 3 10–12 reps with Supramax; slow eccentric only aRequires a partner aSupramax was chosen for this exercise because of the overall difficulty bBody weight and strength dependent. Can also use plates or bands Single-leg Romanian deadlift 3–5 s Lower body. Can focus on eccentric only or 3–5 sets 3 8–10 reps with Two-movement technique or good mornings (barbell perform normal concentric reps with concentric; 3–5 sets 3 10– or dumbbell) (Figures 1–2) eccentric emphasis with prescribed duration 12 reps with eccentric only Glute-bridge and hip thrust 3–5 s Lower body. Can focus on eccentric only or 3–5 sets 3 8–10 reps with Supramax; slow (body weight, plates, or perform normal concentric reps with concentric; 3–5 sets 3 6–8 barbell) (Figures 9–13) eccentric emphasis with prescribed duration reps with eccentric only aCan also perform single-leg aThe use of plates, or loaded movements barbell can be used for supramax in addition to slow techniques Half-kneel-bottom-up press- 3–5 s Upper body. Mainly focused on eccentric only 3–5 sets 3 6–8 reps 2/1 technique; slow; supramax eccentric only while also incorporating half-kneeling position and additional core and hip stability aCan be used for concentric portion and aCan be used as a mix of all eccentrically emphasized or eccentric only Table 2 Eccentric training techniques Technique How to perform Eccentric duration Sets and reps Example exercises 2/1 technique Lift the weight concentrically using 2 5 s 70–80% 1RM of your selected Rowing, various biceps and triceps exercises limbs (both arms for upper body, both exercises that can be performed using the triceps legs for lower body) rope, dumbbells, free weight, and machines Return weight eccentrically with 1 limb 60-s rest See Table 1 Two-movement Use a compound movement (i.e., bench 5 s 4–5 sets 3 5 Power clean/reverse curl technique press and power clean) and the eccentric portion of an isolation 90–110% 1RM of the weight Close-grip bench/triceps extension movement typically used for your selected exercises For example, use 90–110% DB bench/flies, DB 1RM of your reverse curl or triceps extension. 60-s rest Squat/single-leg DB squat Strength and Conditioning Journal | www.nsca-scj.com Slow/superslow Execute a superslow eccentric phase while Varies depending on 60–85% of your maximum Various single-arm and single-leg exercises (i.e., concentrically lifting the bar explosively the load 60-s rest triceps pushdowns, dumbbell split squat Lower % 1RM yields a longer eccentric duration (i.e., 60% 10–12 s Negative Performing the eccentric-only portion of The eccentric action is Set of 1 rep Close-grip bench, bicep curls (supramax) an exercise load dependent aRequires a spotter 110–130% of your maximum 8–10 s if the load is 110– 120% 4–6 s, 6–8 seconds if the load is 120–130% 7 Practical Applications of Eccentrics actions may have the greatest effect on skeletal muscle growth (15,21,22,32,37). Importantly, some studies go 1 step fur- ther and indicate that the speed of the eccentric action may preferentially impact hypertrophic changes (11,42). Farthing and Chilibeck (12) examined the effect of isokinetic eccentric and con- centric training at 2 velocities (fast, 1808) and (slow, 308)onmusclehypertrophy where they trained 1 arm eccentrically for 8 weeks followed by concentric train- ing of the opposite arm for 8 weeks. Ten subjects served as nontraining controls. Subjects were tested before and after training for elbow flexor muscle thick- ness by sonography and isokinetic strength. The results indicated that eccentric training resulted in greater hypertrophy than concentric training. The fast eccentric training group (1808) resulted in greater hypertrophy than concentric training group (1808)training and concentric (308)training.However, the slow-velocity (eccentric, 308)training group resulted in greater hypertrophy than the concentric group (1808)train- ing. It is important to note that the hypertrophic superiority of eccentric training is largely attributed to a greater time under tension. It is postulated this is because of a reversal of the size principle of recruitment, resulting in fast-twitch Figure 1. Starting position of single-leg stiff-legged deadlift. Athlete should strive to fibers being recruited first (42). In addi- stay arched as much as possible while driving the back leg up with hip tion, eccentric training has been shown extended and use a slight knee bend in the front leg. There should be little to lead to increased hypertrophy for hip rotation. both concentric-only strength and eccentric-only strength (4,11,17,20,22). Current and recent evidence does indi- stiffness throughout the subsequent Thus, from a hypertrophy perspective, cate that eccentric muscle contractions eccentric phase (24), and that in jump- it seems that movement speed during are important in practically all sports ing exercises, high and fast muscle acti- the eccentric portion of a repetition that involve jumping, running, or vation during the eccentric phase of the (rep) may play a role in determining throwing as a critical part of the takeoff improves performance (25). In how the involved muscle responds.