Blog #1: Effects of Different Paces for Concentrics and Eccentrics

Why Individual Movement Speed Matters.

You might be doing the same exercise as the next person, but the pace you lift and lower the weight makes all the difference. How fast you perform the concentric (lifting) and eccentric (lowering) phases can seriously impact your results.

Main Takeaways:

• Concentrics: Quick reps are great for power, but might reduce muscle tension time.

• Eccentrics: Slowing this down increases time under tension → more hypertrophy (muscle growth).

Example for General Hypertrophy: 2-second lift + 3-second lower = balanced strength and muscle development.

In-Depth Review: A fast concentric with a fast eccentric will mostly work and target explosive power that can be produced by the muscle worked, this is usually the aim for many athletes.

1. A slow concentric with a slow eccentric will lead to mostly muscular endurance, since it involves mostly Time Under Tension.

2. A moderate concentric, but with a slow eccentric will result in more muscular hypertrophy, since the eccentric movement is what causes a lot of the tension in the muscles, thus leading to more of the micro-tears in muscles that ultimately lead to hypertrophy.

3. A fast concentric with a moderate and controlled eccentric will target power production gains

What To Target:

If you're looking to specifically gain muscle, then a combination moderate concentrics with slow eccentrics in a controlled manner, is the way to go.

If you're an athlete looking to develop explosive power for those fast and athletic in-game movements, a fast concentric with a controlled and moderate concentric will help in terms of the ability to generate the power needed for those specific sports movements.