#5 Metabolic Response
The reasons for this increased adaptations aren’t fully understood, however it has been suggested that eccentric training uses more muscle fibres, and the damage done to muscles is greater.
During recovery the muscles repair, and more damage from training, leads to greater repair during recovery, so muscles come back bigger and stronger than before.
Ways to Use Eccentric Training
At the end of the Set
Using the same weight, have a spotter help you with the lifting phase, and then just focus on slowly lowering the weight under control, for between 2 and 5 seconds.
Using a weight above your 1-rep max, just complete negative repetitions. After warming up, control the weight down, for no more than 5 or 6 repetitions, and have a spotter help you to lift the weight up each time.
Use momentum to life the weight, and use strict form to lower the weight. An example of this is swinging the weight up during a bicep curl, and then slowly lower the weight. It could also be jumping up during a pull up, and slowly lowering your body down.
Use two limbs to lift the weight, and then lower the weight using one limb. Take for example, a knee extension machine. Lift weight with both legs, and then remove one leg and slowly lower weight with just one.
Even if you’re not convinced by the research, eccentric training at least compliments concentric contractions, so next time you’re training, try to pay more attention to controlling the weight down rather than just letting gravity do the work.