The Truth About Eccentric Training
Most people think adding more time under tension or a tempo to the eccentric portion of strength exercises is ALWAYS better. But like with all things, there’s pros and cons to every aspect of training!
When focusing on the eccentric portion of movements during training, typically… people think about slow tempos because it BURNS and has been said that exercises done in this way “build more muscle”.
Muscles do respond well to more time under tension as the muscle tissue is being broken down. But… load (amount of weight used) is also important too.
While there are some positives from this type of training, the above reasons aren’t 100% true!
The thought of lighter weights and more time per rep was popularized in physical training rooms during early stages of rehab. You can imagine that part of the reason WHY is that standard physical therapy rooms lack enough gym equipment to continue adding load, which is why they began adding time under tension to continue challenging the system without more external load(weight).
The theory behind eccentric-dominant training has been misunderstood greatly!
When trying to train the eccentric portion of a lift for strength gains, research suggests using between 120 - 140% of your max on a particular lift.
You say “how can this be done safely and efficiently”?
Why should this be done?
Overloading the eccentric portion of a lift can have tremendous positive effects on the central nervous system, stability, and strength qualities.
While this may not fit into the training style we suggest for most Officials, we want you to know that there is a time and place for everything, and that your training can use some variety.
Lighter, longer tempo’d reps and sets can be effective in some cases, but don’t get carried away. Standard tempos, undulating sets and reps, and consistency in training are the golden ticket to improved strength gains!
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