Muscle contractions are the root of all movement. Muscles generate tension and pull on the skeleton (via tendons) to accelerate, stop or decelerate joints.

Underpinning both these decelerative and stopping actions are what are known as eccentric muscle actions. An eccentric muscle contraction involves lengthening of the muscle. It occurs when a force applied to the muscle exceeds the momentary force produced by the muscle itself. If the load exceeds the capacity of the muscle, it results in the forced lengthening of the muscle-tendon system while contracting. This is known as an accentuated eccentric contraction and it has huge relevance in the training of athletes.

Training eccentric capacities can be done through eccentric focused training. There are many means to accomplish this but accentuated eccentric training is one of the most effective. Accentuated eccentric training s a great method for well-trained and more advanced individuals to improve strength and power. It involves using loads on the eccentric (lowering or negative movement) phase of an exercise that exceed an individuals ability to move concentrically (raising or positive movement). In this post we’ll examine some options to incorporate accentuated eccentric overloads (often times called AEL) into your training.

squat with weight releasers

Squat with Weight Releasers

Supra-maximal Eccentrics on Traditional Exercises

This involves using a load that exceeds your concentric, or lifting, strength. For instance, you can perform a squat by using a heavier load during the descent and a lighter load during the ascent. This can be achieved in a handful of ways:

  • Spotter Assistance – A partner can assist on the concentric phase so that repetitions can be completed using loads that exceed an individual’s one-repetition maximum (1RM). For example, in a barbell bench press, have a spotter help you lift the bar and then lower it slowly and under control.
  • Partner Resistance – A partner can apply added resistance through the eccentric phase. This can easily be done in exercises like bicep curls or the bench press, where a partner adds manual resistance during the lowering phase.
  • Weight Releasers – Weight releasers allow for more weight to be loaded on the bar than an individual’s 1RM. This supra-maximal load can then be lowered to the bottom of the range of motion. At the bottom the weight releasers will fall off the bar. This will allow the individual to complete the concentric phase of the lift with a lesser load than they used for the eccentric portion.

Special Exercise Techniques

This involves focusing specifically on the eccentric phase of the movement by performing the lowering portion of an exercise with a load that exceeds your concentric 1RM. The goal is to lower the load in a controlled manner. This can be achieved in several ways:

  • 2 Up 1 Down Method – Lifting the load up with 2 limb and then lowering under control with just one limb. For example, you could do an eccentric single leg squat to a box. Once you’re seated on the box, then place the other leg on the ground to stand up.
  • Strong-Weak Method – Using a stronger movement on the concentric phase of the lift and a weaker movement on the eccentric phase of the lift. For example, performing a deadlift concentrically and a Romanian deadlift eccentrically with a load that exceeds your concentric maximum on the Romanian deadlift.
Beyond Power

The Voltra from BeyondPower

Eccentric Overload Machines

Some specialized machines are designed to provide eccentric overload. These machines use advanced mechanisms to increase resistance during the lowering phase. Examples include flywheel training devices or specific eccentric-focused exercise machines. At Athletic Lab, we regularly incorporate flywheel and advanced devices such as the Voltra from Beyond Power to achieve AEL. These tools are an effective way of providing AEL in a precise, safe, and quantifiable manner.

Conclusion

When incorporating accentuated eccentric loading, it’s crucial to prioritize safety and proper form. Start with a strong foundation of traditional barbell strength. Once this has been developed gradually progress to more challenging loads. Eventually work to loads that provide an AEL stimulus. This progression will allow your muscles and tendons to safely adapt. Integrating these methods strategically into your training routine can contribute to muscle hypertrophy, strength gains, and overall performance improvements.