Strength training consists of two primary movement phases, eccentric and concentric contractions. Both play a crucial role in muscle development, power generation, and overall athletic performance. But which method is better for strength gains? Understanding their unique benefits can help you train smarter and more effectively.
This guide breaks down eccentric vs. concentric training, their key differences, and how to integrate them into your program for optimal strength development.
Understanding Eccentric and Concentric Movements
What Is Eccentric Training?
Eccentric training focuses on the lengthening phase of a muscle contraction. It occurs when a muscle gradually resists external force while elongating, such as lowering a barbell in a bench press or descending during a squat.
Eccentric contractions typically allow athletes to handle more weight than concentric movements, making them an excellent tool for muscle growth and strength. Additionally, eccentric training enhances muscle control, coordination, and resilience, helping to prevent injuries and improve athletic performance.
Research suggests that eccentric contractions recruit more muscle fibers than concentric actions, making them particularly effective for hypertrophy. When training eccentrically, muscle damage and micro-tears occur at a higher rate, leading to increased recovery demands but also greater long-term strength adaptations.
What Is Concentric Training?
Concentric training is the lifting phase of an exercise, where a muscle shortens under tension. This phase occurs when pressing a barbell upward in a bench press or pushing out of a squat.
Concentric movements require maximum force to overcome resistance and are directly responsible for explosive power and acceleration. This type of training is essential for sports performance, sprinting, and movements requiring speed and agility.
Unlike eccentric training, concentric training generates less muscle damage, meaning athletes can recover faster while still enhancing force output and rate of force development (RFD).
Why Eccentric and Concentric Training Matter for Strength Development
Muscle Activation and Strength Gains
Eccentric training results in higher levels of muscle activation because of the greater loads that can be handled. This leads to significant gains in both muscle size and strength. In contrast, concentric training focuses on overcoming resistance, which is crucial for athletic performance and explosive power.
Recovery Differences
Eccentric training induces more muscle damage than concentric training, leading to longer recovery times. This is why eccentric workouts require longer rest periods and careful programming. Concentric training, on the other hand, allows for more frequent training sessions due to its lower recovery demands.
Tendon and Joint Health
Eccentric training strengthens tendons and connective tissues, making it beneficial for injury prevention. This is especially important for athletes recovering from injuries or looking to improve joint stability. Concentric training, by contrast, is easier on the joints, making it ideal for athletes who need to maintain high training frequencies.
Best Exercises for Eccentric & Concentric Strength Training
Top Eccentric-Focused Movements
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Eccentric Squats – Lowering slowly under control before exploding up.
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Negative Pull-Ups – Lowering down with maximum resistance.
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Slow Eccentric Deadlifts – Emphasising controlled lowering of the bar.
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Eccentric Bench Press – Slowly lowering the bar before pressing explosively.
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Nordic Hamstring Curls – A bodyweight eccentric movement that targets hamstring strength and injury prevention.
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Tempo Romanian Deadlifts – A slow descent to maximize muscle fiber recruitment.
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Step-Down Lunges – Controlled lowering to increase unilateral eccentric strength.
Top Concentric-Focused Movements
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Power Cleans – Focused on fast, explosive movement.
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Speed Squats – Lifting explosively from the bottom.
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Jump Squats – Using concentric force to propel upwards.
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Medicine Ball Throws – Enhances upper body power through explosive force production.
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Sled Pushes – Helps develop full-body concentric strength and acceleration.
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Kettlebell Swings – Enhances power output and hip extension mechanics.
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Plyometric Push-Ups – Develops upper-body explosive strength.
How to Integrate Eccentric and Concentric Training into Your Routine
1. Eccentric-Emphasised Workouts for Strength Development
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Use heavy loads (110-130% of 1RM) during the eccentric phase.
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Focus on a 4-6 second lowering phase for each rep.
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Train eccentric movements twice per week to allow for recovery.
2. Explosive Concentric Training for Power Athletes
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Perform low-rep, high-speed movements (e.g., 3-5 reps per set).
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Use moderate weights (50-70% of 1RM) to maximise speed.
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Incorporate contrast training, alternating between eccentric and concentric exercises.
3. Tempo Training for Balanced Strength Gains
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Implement slow eccentric and explosive concentric in the same session.
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Example: 5-second eccentric squat, explosive concentric squat.
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Improves both strength and power simultaneously.
4. Periodized Training for Maximum Results
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Strength Phase: Emphasise eccentric loading for muscle and tendon development.
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Power Phase: Shift towards concentric-dominant movements for speed and explosiveness.
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Maintenance Phase: Use a balanced approach, integrating both techniques.
Which Training Method Is Best for You?
For Maximum Strength Development
Eccentric training is superior for building raw strength and hypertrophy, making it ideal for powerlifters and bodybuilders.
For Explosive Power and Athletic Performance
Concentric training is essential for athletes who need speed, agility, and fast force production, such as sprinters, football players, and Olympic lifters.
For Injury Prevention and Joint Health
Eccentric training is crucial for strengthening connective tissues and reducing injury risks.
For Balanced Muscle Development
A combination of both eccentric and concentric methods yields the best long-term results, ensuring muscle growth, strength, and resilience.
Upgrade Your Strength Training with Smart Gym Technology
Modern gym technology allows for precision-based resistance training. The Speediance Gym Monster 2.0 offers real-time resistance adjustments, making it ideal for eccentric overload and concentric power training.
Essential Strength Training Accessories
To optimise your workouts, these accessories can make a significant impact:
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Storage Rack – Keep your gym organised.
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Squat Belt – Enhance core stability during eccentric loading.
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Rowing Bench – Great for endurance and explosive strength.
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Belt Extender – Ensures a perfect fit for your weightlifting belt.
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