All Glossary Terms
Training

Eccentric

The muscle-lengthening phase of an exercise (lowering the weight).

The eccentric phase occurs when a muscle lengthens under tension - the "lowering" phase of a lift. Research shows the eccentric portion is crucial for muscle growth because it causes more muscle fiber damage (which stimulates adaptation). Controlling the eccentric (2-4 seconds) increases time under tension and can enhance hypertrophy. Eccentric-focused training can also improve flexibility.

Examples

  • Lowering the barbell in bench press
  • Descending into a squat
  • Lowering yourself in a pull-up

Related Terms

Concentric

The muscle-shortening phase of an exercise (lifting the weight).

Isometric

A muscle contraction without movement - holding a position against resistance.

Negative Reps

Focusing on the eccentric (lowering) phase of an exercise, often with supramaximal loads.

Compound exercises

Put this into practice with exercises from the library.

Pushups

Strength · Bodyweight

Pushups (Close and Wide Hand Positions)

Strength · Bodyweight

Quick Leap

Plyometrics · Other

Rack Delivery

Olympic Weightlifting · Barbell

Rack Pull with Bands

Powerlifting · Barbell

Rack Pulls

Powerlifting · Barbell

Return Push from Stance

Plyometrics · Medicine Ball

Reverse Band Bench Press

Powerlifting · Barbell

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