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Eccentric Muscle Contraction For Muscle Growth

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Eccentric muscle contraction for muscle growth




bench press, negative reps in the bench press is good for strength

Negative movement is called eccentric contraction.Eccentric contraction is the movement after the contraction, while it is the lowering movement of the weight.Eccentric contraction is the lengthening movement of the muscles, and it is one of three phases in the movement of muscles used in the training to make some stress on the muscles to grow, the other two are isometric contraction(no movement) and the concentric contraction(the lifting movement).
An eccentric contraction is the motion of the active muscle while it is lengthening under the weight load.
Eccentric exercise is the training with repeatedly eccentric muscle contractions.
FOR EXAMPLE, a biceps curl, the slowly lowering dumbells action after lifting is an eccentric contraction, while there is control in the dumbells instead of dropping it down.

Eccentric training focus in slowing down in the elongation of muscles to make stress on muscles and increasing the muscle strength, repair, and metabolic rate.
Eccentric contraction needs less energy but it makes stronger muscles than centric contraction.
Eccentric contraction is lowering the risk of joints injuries when muscles are contracted.
An eccentric exercise is good for high-performance athletes or patients who want to rehabilitate muscles and tendons.
Eccentric contraction needs less energy and increases the muscle force that is good for increasing the strength, exercise force, and size of the muscle.And with this benefit of consuming less energy and producing more force and strength, this exercise is used for elderly, who affected by chronic obstructive pulmonary disease (COPD), neurological disorder, cardiopulmonary disorders, and cancer.these disorder make elderly suffering from muscle loss so they cannot participate in tough exercise protocols.in this situation, Eccentric muscle contraction is good for producing high force with low energy cost.
Eccentric exercise is used for rehabilitation for sports injuries too.

PHYSIOLOGICAL MECHANISM:
concentric contraction and eccentric contraction are muscle contraction in the exercises with the isometric contraction

The muscle has small contractile units called sarcomeres, that contain thick myosin and thin actin (muscle filaments or proteins) that overlap and make cross bridge bond (attachment).
When in a contraction the muscle(concentric action), the shortening of the muscle occurs as myosin and actin cross bridges attach and detach to draw the number of actin with myosin making force.Each attachment and detachment of the cross bridges are made by splitting one molecule of theAdenosin triphosphate (ATP).that happens in the weight lifting.
In controlled reversal action of the muscle, after concentric action, the eccentric contraction is stretching the muscle producing opposing force that is greater than the muscle force.myofilaments of the muscle is stretched by eccentric movement, there can be reducing numbers of detached cross bridge links.and with more attached cross bridge links , there are greater force production in the muscle.

Is Negative training cause injuries?

Some people and studies say that negative training (eccentric contraction) makes muscle recovery delaying for a day, while the positive training  (just concentric contraction) make muscle recovery after 2 hours of the exercise.
In the case of eccentric training, one-day recovery, you will train with muscle soreness, and this makes the risk of injuries high.
These studies are still held to know more about that, so it is not totally true.

How to do negative reps in your exercise?

Eccentric rep is the controlled lowering movement after the concentric contraction.
there are two types can be used in your exercise,

Negative exercise:

All the exercise consider negative exercise, just lifting in the negative movements.
it is good for muscle strength, but not as the second type in increasing the muscle size.

Negative last reps:

Your exercise is a positive exercise. the last set is negative reps with the maximum weight with at least 6 reps.
your muscles will be pumping like PRO.

Negative movement for body weight trainee:

pull up , chin up , pull up bar

Also trainee by body weight do some negative reps in their exercise to increase the strength and go forward in their reps number.
Negative reps in the last three reps are with huge benefit in the pull up exercise, and after killing it, do some negative reps by jumping to the bar and descend slowly, repeat this too until you reach to your fatigue, next day, you will feel the pump.

To read more about chest workout, click here
Did you try the eccentric exercise or eccentric reps ?
what your opinion about the negative movement ?
let me know by commenting below.

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