Concentric vs. Eccentric: Are You Lifting the Right Way?
Ever left the gym feeling like you went through the motions but didn’t actually feel anything? Or maybe you’ve wondered if you’re even doing your exercises correctly?
Well, here’s a wake-up call: You might be doing it wrong.
Wait, how do I know? I mean, I’ve never seen you lift, right? True—but here’s the thing: 99.69% of people in the gym aren’t maximizing their gains. (Yes, powerlifters and Olympic lifters, you’re the exception.)
Let’s break it down using a classic example: the bicep curl.
The 3 Phases of a Lift:
Concentric: The upward motion where you contract your biceps to lift the weight.
Isometric: The pause at the top, just before you lower the weight.
Eccentric: The lowering phase as you return to the starting position.
Got it? Great. Now, here’s the kicker:
Why Eccentric is King (and What You’re Probably Missing)
Most people focus entirely on the concentric phase—you know, the part where you grunt and swing the weight up like it owes you money. But here’s the truth: The eccentric phase is where the magic happens.
This is where your muscles experience the most tension, which means better muscle growth if you do it right. It all comes down to one key factor: Time Under Tension (TUT).
The Right Way to Build Muscle
To maximize gains, you need to control your movements. Here’s the tempo I recommend for a bicep curl:
Concentric: Lift the weight for 2 seconds.
Isometric: Hold the top position for 1 second, squeezing your biceps hard.
Eccentric: Lower the weight slowly for 4 seconds.
Feel that burn? You’ll probably hate me while doing it, but trust me—you’ll love the results.
Why This Works
The longer your muscles stay under tension, the more you stimulate growth. So, stop flinging weights around and start lifting with intention. Apply this tempo to all your lifts, and you’ll see the difference in no time.
Remember: It’s not about how much you lift; it’s about how you lift. Now go crush those gains! 💪
Want to take your lifts to the next level? To truly master your form and control Time Under Tension (TUT), you need the right tools.
Adjustable Dumbbells like the Bowflex SelectTech 552 are perfect for dialing in the exact weight you need for slow, controlled reps.
For an extra challenge, Resistance Bands from Serious Steel keep constant tension on your muscles, especially during the eccentric phase.
Whether you’re at home or in the gym, these tools will help you crush your goals and maximize those gains. 💪