What Is Eccentric and Concentric Muscle Contraction

As an athlete or fitness enthusiast, you may have heard of eccentric and concentric muscle contractions. But what do these terms mean and how do they affect your training? In this article, we’ll break down the basics of eccentric and concentric muscle contractions and how they differ.

Concentric Contractions

Concentric contractions occur when a muscle shortens as it contracts. During a bicep curl, for example, the bicep muscle contracts and shortens as you lift the weight towards your shoulder. This type of contraction is often referred to as positive or lifting action.

Concentric contractions are generally associated with building muscle. When you lift weights or perform resistance exercises, concentric contractions help you lift the weight against gravity and build strength.

Eccentric Contractions

Eccentric contractions occur when a muscle lengthens as it contracts. During a bicep curl, the bicep muscle contracts and lengthens as you lower the weight back down. This type of contraction is often referred to as negative or lowering action.

Eccentric contractions are important for controlling movement and preventing injury. When you lower a weight slowly and under control, the eccentric contraction helps you resist the force of gravity and control the weight. Eccentric contractions also activate the muscle fibres differently than concentric contractions, leading to greater muscle growth and strength gains.

Eccentric contractions are also associated with delayed onset muscle soreness (DOMS). This is the soreness you may feel in your muscles 24-72 hours after a workout. Eccentric contractions cause small tears in the muscle fibres that stimulate the body to repair and strengthen the muscle tissue.

Training with Eccentric and Concentric Contractions

To get the most out of your workouts, it’s important to incorporate both eccentric and concentric contractions into your training routine. This can be accomplished through exercises that emphasize each type of contraction.

For example, squats emphasize concentric contractions as you stand up and eccentric contractions as you lower down. The same goes for push-ups, which emphasize concentric contractions as you push up and eccentric contractions as you lower down.

If you’re looking to build muscle and strength, it’s important to focus on both types of contractions. This can be achieved through a combination of resistance training, plyometrics, and bodyweight exercises.

In conclusion, eccentric and concentric muscle contractions are essential for building strength, controlling movement, and preventing injury. Incorporating both types of contractions into your training routine can help you achieve your fitness goals and gain a better understanding of how your muscles work.