Looking to get ripped? Want to build more muscle? You’re in the right place! Today, we’re going to be diving into the age-old question: what builds more muscle, concentric or eccentric movements? It’s a question that’s been asked time and time again – and yet, there’s still no clear answer. But fear not, my friends – we’re going to be exploring this topic in-depth and uncovering the truth once and for all. So, whether you’re a fitness newbie or a seasoned pro, sit back, relax, and let’s get to it!
First things first: let’s define what we mean by concentric and eccentric movements. Simply put, concentric movements occur when a muscle contracts as it shortens, while eccentric movements occur when a muscle lengthens as it contracts. So, for example, when you do a bicep curl, the upwards phase (where you’re bringing the weight towards your shoulder) is concentric, while the downwards phase (where you’re lowering the weight) is eccentric. Now, the question is: which of these types of movement is better for building muscle? Some say that eccentric movements are more effective due to the mechanical stress placed on the muscle during the lengthening phase. Others believe that concentric movements are best because they allow for heavier weights and more explosive power. So, what’s the verdict? Stick around to find out.
When it comes to building muscle, there are few topics more hotly debated than concentric versus eccentric movements. Some say that eccentric movements are key for activating muscle growth, while others swear by concentric movements to get results. But, as with most things in fitness, the truth likely lies somewhere in the middle. So, in this article, we’re going to be taking a deep dive into the science behind concentric and eccentric movements, how they affect muscle growth, and which is ultimately the best for building muscle. Whether you’re a gym-goer, a bodybuilder, or just looking to get in shape, this is an article you won’t want to miss. So, without further ado, let’s get started and find out what really builds more muscle: concentric or eccentric movements?
Eccentric Muscle Training
Eccentric training involves focusing on the lengthening or lowering phase of an exercise. This phase is also known as the eccentric contraction of a muscle. Eccentric training has been found to stimulate greater muscle growth than concentric training.
During eccentric muscle training, the muscles are working hard to resist the force of the external load. This is because during the eccentric phase, the muscle fibers are being stretched under tension, which stimulates greater muscle activation and growth.
- Eccentric training can be done using bodyweight exercises or weights.
- Examples of eccentric training include squats, bench press, bicep curls, and dumbbell rows.
- The key to eccentric training is to lower the weight slowly and under control.
Eccentric training is effective for building muscle because it places more mechanical tension on the muscle fibers than concentric training. This increased tension stimulates greater muscle activation and growth. Eccentric training can also help to prevent injuries and improve mobility.
Research has shown that eccentric training can lead to greater muscle growth than concentric training. In one study, participants who performed eccentric training showed a 28% increase in muscle strength compared to a 7% increase in those who performed concentric training.
| Benefits of Eccentric Training | Examples of Eccentric Exercises |
|---|---|
| Increased muscle activation and growth | Squats, bench press, bicep curls, dumbbell rows |
| Prevention of injuries | Calf raises, leg curls, chin ups |
| Improved mobility | Lunges, push ups, tricep extensions |
Overall, eccentric training is an effective way to build muscle and prevent injuries. Incorporating eccentric exercises into your workout routine can help to stimulate greater muscle growth and strength, while also improving your mobility and reducing your risk of injuries.
Concentric Muscle Training
Concentric muscle contractions are those where the muscle fibers shorten and generate force, such as lifting a weight or performing a bicep curl. This type of muscle training is commonly used in weightlifting, bodybuilding, and resistance training. The benefits of concentric muscle training for building muscle include increased power, strength, and hypertrophy.
- Increased Power – Concentric muscle contractions help increase our power output. Improved power output can lead to increased performance in strength sports such as powerlifting, Olympic weightlifting, and bodybuilding, where the ability to generate force is crucial to lift heavy weights.
- Increased Strength – Concentric muscle contractions involve lifting or moving a load against gravity. This type of training helps build strength in the muscles and joints involved in the movement. Over time, as we increase the load, the muscle fibers adapt and grow stronger.
- Hypertrophy – Hypertrophy is the growth and enlargement of muscle fibers. Concentric muscle training can help to increase muscle size by subjecting muscles to high levels of tension, which can lead to hypertrophy.
Concentric muscle training is also useful for improving muscle endurance. Performing multiple repetitions of a concentric contraction can help to increase muscular endurance, allowing us to perform more repetitions before fatigue sets in.
It is important to note that eccentric muscle contractions also play an essential role in muscle growth and development. Eccentric muscle contractions involve the lengthening of muscle fibers, such as lowering a weight or performing a negative rep. Eccentric contractions can cause significant muscle damage and contribute to muscle growth and recovery. A combination of concentric and eccentric muscle training is necessary for building muscle effectively.
In conclusion, concentric muscle training is an effective way to increase muscle power, strength, and hypertrophy. By subjecting our muscles to high levels of tension, we can induce muscle growth and improve muscular endurance. However, eccentric muscle training is also crucial for building muscle, and a proper balance between concentric and eccentric muscle training must be maintained to achieve optimal results.
Muscle Hypertrophy
Muscle hypertrophy is the increase in muscle mass and cross-sectional area due to an increase in the size of its constituent cells. This process is a key component in building muscle, and it can be achieved through various forms of exercise.
Concentric vs Eccentric: What Builds More Muscle?
- Concentric contractions are when muscles shorten while generating force, while eccentric contractions are when muscles lengthen while generating force.
- Both concentric and eccentric contractions play a role in muscle hypertrophy, but research suggests that eccentric contractions may result in more muscle growth per repetition than concentric contractions.
- This is because eccentric contractions place greater mechanical tension on the muscle fibers, leading to greater muscle damage and ultimately greater muscle growth.
Mechanisms of Muscle Hypertrophy
Muscle hypertrophy can be achieved through a variety of mechanisms, including:
- Mechanical tension: This occurs when the muscle fibers are placed under tension and forced to adapt to the increased load. Eccentric contractions are particularly effective at generating mechanical tension.
- Metabolic stress: This occurs when the muscles are subjected to high levels of metabolic stress, such as through high-rep training or extended time under tension.
- Muscle damage: This occurs when the muscle fibers experience microscopic tears and damage, which then stimulates the body to repair and grow the muscle tissue.
The Role of Nutrition in Muscle Hypertrophy
In addition to exercise, proper nutrition is key to achieving muscle hypertrophy. This includes consuming enough protein to support muscle growth and repair, as well as adequate carbohydrates and fats to fuel workouts and provide energy for recovery.
| Nutrient | Recommended Daily Intake for Muscle Hypertrophy |
|---|---|
| Protein | 1.6-2.2g/kg of bodyweight |
| Carbohydrates | 3-5g/kg of bodyweight |
| Fats | 0.5-1g/kg of bodyweight |
Proper hydration is also important, as dehydration can impair performance and lead to decreased muscle growth.
Muscle Function and Activation
Before discussing the effects of concentric and eccentric muscle actions on muscle growth, it is important to understand the basic function and activation of muscles.
Muscles are responsible for generating force and movement in the body, and they accomplish this through muscle contractions. Depending on the type of contraction, muscles can either shorten (concentric contraction), lengthen (eccentric contraction), or remain the same length (isometric contraction).
Muscle activation is the process by which neurons in the brain send electrical signals to stimulate muscle fibers to contract. This activation can vary in intensity and can be controlled by the body based on the demands of the task at hand.
Concentric vs Eccentric Muscle Actions
- Concentric muscle actions involve muscle contractions that result in the shortening of the target muscle.
- Eccentric muscle actions involve muscle contractions that result in the lengthening of the target muscle.
- Isometric muscle actions involve muscle contractions that result in no change in muscle length, and instead focus on maintaining tension in the muscle.
Muscle Growth and Training
Muscle growth, or hypertrophy, occurs when muscle fibers are continuously subjected to enough stress or tension to cause damage to muscle tissue. In response to this damage, the body initiates a process of muscle protein synthesis, which ultimately leads to muscle growth.
While both concentric and eccentric muscle actions can contribute to muscle growth, research suggests that eccentric contractions may result in greater muscle damage and protein synthesis compared to concentric contractions. This is because eccentric muscle actions require the muscles to resist an external force, which can cause more damage to muscle fibers compared to concentric contractions.
However, it is important to note that both types of contractions should be incorporated into a well-designed resistance training program to optimize muscle growth and overall strength.
| Concentric Contractions | Eccentric Contractions |
|---|---|
| Shortening of muscle fibers | Lengthening of muscle fibers |
| Generally, can lift heavier loads | Generally, can handle greater loads during the lowering phase of a lift |
| May recruit fewer muscle fibers compared to eccentric contractions | May recruit more muscle fibers compared to concentric contractions |
It is also important to consider that both types of muscle actions can be performed through a variety of exercises and training modalities, such as weightlifting, bodyweight exercises, and resistance band training.
In conclusion, while both concentric and eccentric muscle actions have their own unique benefits, incorporating both types of contractions into a well-rounded resistance training program can help optimize muscle growth and overall strength.
Muscle damage and repair
The process of building muscle involves creating microscopic damage to muscle fibers through resistance training, followed by the repair and growth of those damaged muscle fibers. Both concentric and eccentric muscle contractions contribute to this process but in slightly different ways.
- Concentric contractions involve shortening of a muscle as it contracts against resistance, such as lifting a weight during a bicep curl. These contractions create tension within the muscle fibers and can generate high levels of force.
- Eccentric contractions occur when a muscle lengthens while contracting against resistance, such as lowering a weight during a bicep curl. These contractions can generate even higher levels of force and also cause more muscle damage.
- Research has shown that eccentric contractions may be particularly effective for muscle growth due to the increased muscle damage they cause. This damage triggers a cascade of events that lead to muscle repair and growth, including inflammation, satellite cell activation, and protein synthesis.
However, it’s important to note that too much muscle damage can be counterproductive and lead to overtraining or injury. Balancing the amount of concentric and eccentric training, as well as the intensity and volume of each, is key to optimize muscle growth while minimizing the risk of injury.
It’s also important to allow adequate rest and recovery time for muscle repair to occur. Proper nutrition, including adequate protein intake, can also support muscle growth and repair.
| Concentric | Eccentric |
|---|---|
| Shortening of muscle fibers | Lengthening of muscle fibers |
| Can generate high levels of force | Can generate even higher levels of force and cause more muscle damage |
| Contribute to muscle growth and repair | May be particularly effective for muscle growth due to increased muscle damage |
In conclusion, both concentric and eccentric muscle contractions contribute to muscle growth and repair through the process of muscle damage and subsequent repair and growth. However, the increased muscle damage caused by eccentric contractions may make them more effective for muscle growth. Proper balance of concentric and eccentric training, adequate rest and recovery time, and proper nutrition are all important factors in optimizing muscle growth and preventing injury.
Muscle Fiber Types and Recruitment
When it comes to building muscle, understanding the different types of muscle fibers and how they are recruited is crucial. There are two main types of muscle fibers: slow-twitch (Type I) and fast-twitch (Type II). Type I fibers are used primarily for endurance activities such as distance running, while Type II fibers are used for explosive movements such as sprinting and heavy lifting.
The recruitment of muscle fibers refers to the process of activating muscle fibers to perform a specific movement. Slow-twitch fibers are recruited first for low-intensity activities, while fast-twitch fibers are recruited for high-intensity activities. However, as the intensity of the activity increases, more and more fibers are recruited, ultimately leading to the recruitment of both Type I and Type II fibers.
Factors That Determine Muscle Fiber Recruitment
- The intensity of the activity
- The duration of the activity
- The type of movement being performed
Different Effects of Concentric and Eccentric Contractions on Muscle Fiber Recruitment
When it comes to concentric (shortening) and eccentric (lengthening) contractions, both have different effects on muscle fiber recruitment. Eccentric contractions have been shown to recruit more muscle fibers than concentric contractions, making them more effective for building muscle mass.
One study compared muscle activation during concentric and eccentric contractions in the biceps muscle. The results showed that eccentric contractions activated more muscle fibers than concentric contractions at the same intensity and rep range (1).
Summary of Muscle Fiber Types and Recruitment
| Muscle Fiber Type | Primary Use | Recruited First For | Recruited Last For |
|---|---|---|---|
| Type I (Slow-Twitch) | Endurance activities (e.g. distance running) | Low-intensity activities | High-intensity activities |
| Type II (Fast-Twitch) | Explosive movements (e.g. sprinting, heavy lifting) | High-intensity activities | Low-intensity activities |
Understanding muscle fiber types and recruitment is important when designing a workout program, as it can help you target specific muscle fibers and optimize your training for muscle growth and performance.
1. Farup, J., Sørensen, H., Kjølhede, T., & Secher, N. H. (2012). Eccentric muscle contractions: their contribution to injury, prevention, rehabilitation, and sport. Journal of sports medicine (Hindawi Publishing Corporation), 2012, 706963. https://doi.org/10.1155/2012/706963
Strength and power development strategies
When it comes to building muscle, many people wonder whether the eccentric or concentric phase of a lift is more effective. While both phases are important, it’s important to understand the differences in order to develop effective strength and power development strategies.
Concentric vs. Eccentric
- The concentric phase is the part of the lift where the muscle shortens and contracts to lift the weight. For example, during a bicep curl, the concentric phase is the part where you lift the weight up towards your shoulder.
- The eccentric phase is the part of the lift where the muscle lengthens to lower the weight. For example, during a bicep curl, the eccentric phase is the part where you lower the weight back down to the starting position.
Studies have shown that both the concentric and eccentric phases are important for building muscle, but they can have different effects on strength and power development.
Strength Development Strategies
For strength development, both the concentric and eccentric phases of a lift should be emphasized. This can be achieved through various strategies, including:
- Controlling the tempo of the lift to emphasize the eccentric phase.
- Incorporating isometric holds at the top or bottom of each repetition to increase time under tension.
- Using eccentric overload techniques, such as negatives or drop sets, to increase the load during the eccentric phase.
By emphasizing both the concentric and eccentric phases, you can build strength evenly throughout the muscle and develop overall power.
Power Development Strategies
For power development, the concentric phase of the lift should be emphasized. This is because the concentric phase is where the explosive force is generated to move the weight quickly. Power development strategies include:
- Using explosive movements, such as jump squats or plyometric push-ups, to train the body to generate force quickly.
- Incorporating ballistics, such as kettlebell swings or medicine ball throws, to train the body to generate force through a range of motion.
- Using accommodating resistance, such as bands or chains, to increase the load during the concentric phase and develop power through the entire lift.
Conclusion
Both the concentric and eccentric phases of a lift are important for building muscle and developing strength and power. By understanding the differences between the two phases and using effective strength and power development strategies, you can optimize your training and achieve better results.
| Concentric phase | Eccentric phase |
|---|---|
| Emphasize for power development | Emphasize for strength development |
| Explosive force generation | Even muscle development |
| Incorporate ballistics and accommodating resistance | Control tempo and incorporate isometric holds |
Remember to balance your training by incorporating both the concentric and eccentric phases, and using effective strategies for strength and power development.
FAQs about What Builds More Muscle Concentric or Eccentric
Q1: What is concentric and eccentric muscle contraction?
A: Concentric contraction happens when the muscle fiber shortens or contracts under load, like when you curl a weight up. In contrast, an eccentric contraction occurs when the muscle lengthens under tension, like when you slowly lower a weight down.
Q2: Which contraction builds more muscle, concentric or eccentric?
A: Both types of contractions can build muscle, but research suggests that eccentric contractions can lead to greater muscle damage, metabolic stress, and muscle growth than concentric contractions.
Q3: Do eccentric exercises put more stress on the muscle?
A: Yes, eccentric exercises tend to place more stress on the muscle than concentric exercises, at least for the same level of load. This is because eccentric contractions generate higher tension in the muscle fibers, which can cause more muscle damage and inflammation.
Q4: How can I incorporate eccentric training into my workout?
A: You can use different techniques to increase eccentric loading, such as slow eccentric reps, negatives, drop sets, or isometric holds. You can also use exercises that emphasize the eccentric phase, like Romanian deadlifts, Nordic curls, or chin-up lowers.
Q5: Can I get stronger with only concentric exercises?
A: Yes, you can get stronger in the concentric phase by doing exercises like bench press, squats or bicep curls. However, you may still benefit from doing eccentric exercises to increase your muscle size, improve your joint stability and prevent injuries.
Q6: Should I focus more on concentric or eccentric training for muscle growth?
A: There is no one-size-fits-all answer to this question, as both concentric and eccentric contractions can stimulate muscle growth. However, some studies suggest that eccentric training may be more effective for building muscle mass and strength, especially for beginners or for those recovering from injury.
Closing Thoughts: Thanks for Reading!
Now that you know the differences between concentric and eccentric muscle contraction and how they affect muscle growth, you can design your workout routine accordingly. Whether you prefer to lift heavier weights or slower reps, don’t forget to challenge your muscles with both types of contractions. Thanks for reading this article, and stay tuned for more fitness tips and tricks!