Eccentric vs. Concentric Contractions: Key Strategies for Better Workouts

Eccentric and concentric contractions are two different types of muscle contractions. Studies have shown that exercises incorporating both eccentric and concentric contractions are most effective for muscle growth (Douglas et al., 2017). Thus, pretty much every exercise you include in your program should include both of these contraction types.

Understanding Eccentric Contractions: The Lowering Phase

Eccentric contractions are lowering contractions and occur when a muscle is lengthened under tension. An example would be the lowering phase in a squat, where you squat down, or a bench press when you bring the bar to the chest. These are often skipped by many lifters, as it is possible to just let gravity take the weight down. To get the most out of this phase, it is essential to control the descent of the weight. In ideal circumstances, you control the descent of the weight in such a way that it maximizes the engagement of the muscles that you are targeting.

Controlled eccentrics allow you to bring weights to positions that greatly increase muscle engagement, enabling you to perfectly target the desired areas. A great example of this is the shoulder press. When you focus on keeping your shoulder out to the side and maintaining external rotation of the shoulder, you set up the eccentric in a way that maximally loads the side deltoid. Understanding proper technique for eccentric training helps you maximize muscle growth while protecting your joints.

In a perfectly performed eccentric rep, you will feel the muscles that you are working lengthen under tension. As you increase the stretch while maintaining tension, the stimulus will increase. Eccentric contractions can also be thought of as stretching contractions, and they feel like a stretching tension on the muscle that is distinct from the lifting phase.

Mastering Concentric Contractions: The Lifting Phase

Concentric contractions occur when a muscle shortens while generating force—the lifting phase of an exercise. For example, pressing the weight up in a bench press or standing up from a squat represents the concentric portion. While this phase often receives more attention than the eccentric, proper execution is crucial for maximizing muscle activation.

During the concentric phase, focus on using the target muscle to move the weight rather than relying on momentum or compensatory movements. Keep tension constant throughout the range of motion, avoiding the tendency to "throw" the weight or use excessive speed that reduces muscle engagement. By maintaining controlled, tension-focused concentric contractions, you'll build more muscle while developing better movement patterns.

Combining Both Phases for Optimal Muscle Development

The most effective training programs emphasize quality execution of both eccentric and concentric phases. Rather than rushing through reps, take time to feel the muscle working throughout the entire range of motion. A typical tempo might involve 2-3 seconds for the eccentric, a brief pause at the stretched position, then a controlled 1-2 second concentric.

This balanced approach to both contraction types ensures comprehensive muscle development, better joint health, and more sustainable progress. By mastering control in both directions, you'll maximize the effectiveness of every rep while building the body awareness necessary for long-term training success.