Concentric Verse Eccentric Resistance Training

Concentric Verse Eccentric Resistance Training

Many athletes do not know the importance or the differences between concentric and eccentric resistance training when it comes to gaining strength. To get a basic understanding, Architectural, functional and molecular responses to concentric and eccentric loading in human skeletal muscle explains that the skeletal muscles contract by shortening (concentric) or lengthening (eccentric) (Franchi et al., 2014). When the muscle contracts, it tenses and acts as a lever while pulling on the bones of the body part being moved.

Now, to determine which one is better to focus on when trying to gain strength. In recent studies, researchers have done experiments with certain exercises to see if there was any improvement or significant difference between concentric or eccentric movement. Each study focused on the lower extremity of the body by doing leg extensions, leg presses, traditional hamstring, and Nordic hamstring.

After the exercises were complete, the researchers reviewed the results to analyze if concentric or eccentric had any significant differences. Once reviewing the results, each study noticed there was muscle growth within concentric and eccentric with different morphological adaption in fiber fascicle behavior and molecular responses (Franchi et al., 2014). There was no significant difference when applying both concentric and eccentric movements. There was also no significant difference when applying only concentric movements during the exercises. Finally, there was a slight increase in muscle volume in the eccentric movements. The researchers found an 11% improvement when focusing on maximum eccentric hamstring exercises (Mjølsnes et al., 2004).

Written by:
Sarah Grippi
Owner of 3G

References:

Franchi, M. V., Atherton, P. J., Reeves, N. D., Flück, M., Williams, J., Mitchell, W. K., & … Narici, M. V. (2014). Architectural, functional and molecular responses to concentric and eccentric loading in human skeletal muscle. Acta Physiologica, 210(3), 642-654.
Gois, M. O., Campoy, F. S., Alves, T., Avila, R. P., Vanderlei, L. M., & Pastre, C. M. (2014). The influence of resistance exercise with emphasis on specific contractions (concentric vs. eccentric) on muscle strength and post-exercise autonomic modulation: a randomized clinical trial. Brazilian Journal Of Physical Therapy, 18(1), 30-37.
Mjølsnes, R., Arnason, A., Østhagen, T., Raastad, T., & Bahr, R. (2004). A 10-week randomized trial comparing eccentric vs. concentric hamstring strength training in well-trained soccer players. Scandinavian Journal Of Medicine & Science In Sports, 14(5), 311-317