Most muscle fiber damage occurs during the execution of the eccentric portion of an isotonic exercise (e.g., the extension of the arm during a bicep curl), so it makes sense to emphasize slow extension of movements when weight training. It is the eccentric component of muscle movement that primarily contributes to delayed onset muscle soreness (DOMS). Muscular soreness is an indication of fiber damage and is a prelude to the anabolic process of increased muscle hypertrophy and strength.
Since it is known that the eccentric movement of exercises primarily contributes to muscle fiber damage and soreness, it follows that in order to get stronger and bigger it would be better to s-l-o-w down the extension of movements. There is some evidence that performing slow extended movements during exercise may help chronic tendon injuries heal. For example, a new study in the Journal of Shoulder and Elbow Surgery discovered that six weeks of slow eccentric exercise improved strength and reduced pain and tenderness in people with chronic tennis elbow injuries better than conventional treatment (e.g., massage, ultrasound, and heat/ice application). Be sure to be careful when performing slow eccentric movements when lifting relatively heavy loads as the risk of injury increases.
Here are some examples of the eccentric movement of several exercises:
Since it is known that the eccentric movement of exercises primarily contributes to muscle fiber damage and soreness, it follows that in order to get stronger and bigger it would be better to s-l-o-w down the extension of movements. There is some evidence that performing slow extended movements during exercise may help chronic tendon injuries heal. For example, a new study in the Journal of Shoulder and Elbow Surgery discovered that six weeks of slow eccentric exercise improved strength and reduced pain and tenderness in people with chronic tennis elbow injuries better than conventional treatment (e.g., massage, ultrasound, and heat/ice application). Be sure to be careful when performing slow eccentric movements when lifting relatively heavy loads as the risk of injury increases.
Here are some examples of the eccentric movement of several exercises:
- Elbow extension during dumbbell/barbell lat rows
- Elbow extension during front lat pulldowns
- Elbow extension during dumbbell/barbell bicep curls
- Elbow flexion during dumbbell/barbell overhead tricep extensions
- Shoulder extension during dumbbell/barbell chest presses
- Shoulder flexion during dumbbell lateral raises
- Knee flexion during leg extensions
- Knee flexion during leg presses
- Knee extension during leg curls
- Ankle flexion during calf raises
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