Resistance training—whether it be with dumbbells, barbells, or just your body weight—seems clearcut. You lift things up. You put them down. Repeat.
But take a closer look at your body under a microscope, and you’ll see that your working muscles are actually contracting in completely different ways depending on the phase of the exercise you’re in—and if you’re even moving at all.
The key players: concentric, eccentric, and isometric muscle contractions. Most exercises and everyday actions (think: walking, picking up and holding your groceries) involve a mixture of contraction types. However, some movements favor one type of contraction over the others. You can even tweak an exercise to emphasize one flavor—and that comes with a unique slew of fitness benefits.
So what’s the difference between these three types of muscle contractions, and is it really worth factoring into your training plan? Read on for your guide to concentric vs. eccentric vs. isometric muscle contractions and how to blend all three in your workouts for next-level strength, muscle gains, and functional fitness.
What is a concentric muscle contraction?
A concentric muscle contraction is one of the two types of isotonic contractions. During this contraction, your muscle fibers are shortening and overcoming force. It’s easiest to understand this phase during a classic biceps curl. The concentric phase occurs when your biceps brachii are working against gravity to raise the dumbbell toward your shoulder. Or, consider a hike up a hill; your lower-body muscles are shortening to propel yourself upwards.
When you prioritize the concentric phase of an exercise, the goal is often to move as explosively as possible, improving power while using a heavy enough load to ensure effectiveness.
Concentric contractions typically result in less muscle damage and neuromuscular fatigue. This makes them desirable when aiming for just a workout that promotes blood flow and volume.
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What is an eccentric muscle contraction?
An eccentric muscle contraction occurs when the muscle fibers are lengthening or returning to their resting length after shortening during the concentric phase, all while still producing force. Again, think about the biceps curl: lowering the dumbbell back toward the floor utilizes an eccentric contraction as your biceps work to control the descent.
Emphasizing eccentric contractions—notably by slowing down that phase—can yield significant muscle development, leading to increased muscle size and strength. Regularly incorporating eccentric movements can be a strategic way to overcome plateaus in strength training.
This form of exercise can also be safely limited by the ability to control weight; notably, individuals usually can handle larger loads during eccentric phases compared to their concentric counterparts.
However, with increased weights during eccentric endurance comes the necessity for increased recovery time, as it is linked with delayed-onset muscle soreness. Properly allowing for recovery before repeating these workouts is crucial.
What is an isometric muscle contraction?
Isometric muscle contractions create tension without visible movement. For instance, holding a plank entails your core muscles contracting while maintaining a stable position. Other examples include pauses at various points during squats or push-ups.
Isometric contractions are less taxing and recover quickly when compared to other contraction types, thus allowing for multiple incorporates into workouts. They also improve muscular endurance, which can enhance your capacity to perform everyday tasks.
How to use each muscle contraction in your workouts
Understanding these contractions is integral to planning an effective workout. It’s beneficial to include all three types of muscle contractions in resistance training. Research suggests that incorporating both concentric and eccentric contractions leads to greater strength improvements than concentric exercise alone.
For instance, you can create a comprehensive squat routine that emphasizes all phases by slowly lowering your body, pausing at the lowest point, and then standing back up. Aim for each phase to take a similar duration—this way, you’re balancing all contraction types effectively.
When to prioritize concentric muscle contractions
If you’re training for a weightlifting competition, focus on concentric muscle contractions coupled with low-impact aerobic activities to ensure optimal recovery.
When to prioritize eccentric muscle contractions
When aiming to gain muscle mass or break through plateaus, prioritize eccentric exercises to harness their muscle-building capabilities.
When to prioritize isometric muscle contractions
To boost endurance, practice isometric exercises or incorporate pauses in your dynamic workouts to tighten muscle engagement and stability.
The bottom line
In summary, training through the full range of motion and incorporating all types of muscle contractions will optimize strength gains and support active living. While it’s not vital to focus on them exclusively, understanding these differences can help you enhance your fitness journey.
