LIFT
ON TRIAL
BY BRYAN HAYCOCK
UP VS. DOWN
WHICH WAY IS BETTER FOR BUILDING MASS?
Defense
Prosecution
During an eccentric contraction,
fewer fibers are actively
contracting, placing higher force
demands per fiber than during
concentric contractions.
Eccentric contractions produce
more muscle damage than
concentric contractions.
A recent meta-analysis reviewing
the results of 15 independent
studies revealed that although
concentric contractions are
able to elicit gains in muscle
mass comparable to eccentric
contractions, on average
eccentric contractions are more
effective for mass gains.
Verdict
On average, eccentric training
produces greater gains in muscle
mass compared with concentric
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FLEX | JANUARY ’18
training (10% versus 6.8%,
respectively).
Sentencing
It must be acknowledged that
one of the primary reasons
eccentric work is more effective
than concentric work is that
greater loads can be used
eccentrically, producing a more
potent growth stimulus. With
greater weight loads come
greater potential risk of injury.
That being said, emphasis should
always be placed on good
eccentric contractions during any
exercise that is being performed.
Any additional eccentric-specific
work should be done prudently,
with appropriate spotters and with
a volume of work that is still within
your ability to recover between
training sessions.
Evidence