The Two Different Phases of Movement
In training, most athletes focus on the concentric part or concentric training. During this phase, the target muscle contracts, such as when you lift a weight. In the so-called static phase, you do not move further and maintain tension in the muscle. Finally, there is the often neglected eccentric phase. This means that the previously tensed target muscle is lengthened again as you return to the starting position. Eccentric training, also known as negative repetitions, can revolutionize your workouts. Here you will learn why both the eccentric (negative) and concentric (positive) phases of movement are important.
The Concentric Phase
In this phase, the muscle contracts and works against resistance, such as when you lift a weight or push yourself off the ground in a push-up. This is the active part of the exercise, where the muscle is shortened.
The Isometric Phase
Here, you typically do not move; it is the end position of an exercise where the muscle is under maximum tension, such as in the top position of a pull-up. Your muscles hold the tension at this point without shortening or lengthening. This phase is crucial for stability and muscle activation.
The Eccentric Phase
The eccentric phase, also known as negative repetition, is the part of the exercise where the muscle is lengthened and you usually return to the starting position. Studies show that you can be up to 40% stronger in this phase than in the concentric phase.
Which Phase Leads to More Strength and Muscle Growth?
Most athletes focus on the concentric part or concentric training. Many athletes only count their repetitions when they have mastered the concentric phase, such as when they pull themselves up in a pull-up. The descent back to the hang is often neglected. There are important insights into the work of our muscles in the different phases of movement that can help you make your training more effective. Here you will learn how to use the eccentric phase for muscle and strength building:
Eccentric Muscle Contraction
In eccentric muscle contraction, the muscle is lengthened under resistance against a weight. The muscle tries to slow down the movement through the applied force.
In everyday training, this phase is often performed too quickly. For example, in a pull-up, athletes often let themselves drop
The Concentric Phase
In this phase, the muscle contracts and works against resistance, such as when you lift a weight or push yourself off the ground in a push-up. This is the active part of the exercise, where the muscle is shortened.
The Isometric Phase
Here, you typically do not move; it is the end position of an exercise where the muscle is under maximum tension, such as in the top position of a pull-up. Your muscles hold the tension at this point without shortening or lengthening. This phase is crucial for stability and muscle activation.
The Eccentric Phase
The eccentric phase, also known as negative repetition, is the part of the exercise where the muscle is lengthened and you usually return to the starting position. Studies show that you can be up to 40% stronger in this phase than in the concentric phase.
Which Phase Leads to More Strength and Muscle Growth?
Most athletes focus on the concentric part or concentric training. Many athletes only count their repetitions when they have mastered the concentric phase, such as when they pull themselves up in a pull-up. The descent back to the hang is often neglected. There are important insights into the work of our muscles in the different phases of movement that can help you make your training more effective. Here you will learn how to use the eccentric phase for muscle and strength building:
Eccentric Muscle Contraction
In eccentric muscle contraction, the muscle is lengthened under resistance against a weight. The muscle tries to slow down the movement through the applied force.
In everyday training, this phase is often performed too quickly. For example, in a pull-up, athletes often let themselves drop