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The Effect of Eccentric Tempo on Strain Energy and Mechanical Tension

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Eccentric tempo—the speed at which a muscle lengthens under load—plays a significant role in determining both strain energy storage and mechanical tension, two critical factors in athletic performance and muscle growth. Manipulating the tempo of eccentric movements allows athletes to target specific training goals such as hypertrophy, power development, or injury prevention.

Definitions:

  • Slow Eccentrics: A controlled muscle lengthening phase lasting 3-6 seconds or more. This tempo increases time under tension, forcing the muscle to resist the load gradually.
  • Fast Eccentrics: A rapid muscle lengthening phase, typically completed in 1-2 seconds, during which the muscle resists force quickly, as seen in explosive movements.

Strain Energy in Slow vs. Fast Eccentrics

Slow Eccentrics

Slow eccentrics allow the muscle-tendon complex to stretch for a longer time, leading to less efficient strain energy storage. The slow movement allows the muscle fibers (active components) to absorb more tension, dissipating the energy that would otherwise be stored in the tendons. This limits the contribution of the stretch-shortening cycle (SSC) and reduces elastic recoil in the concentric phase.

  • Effect on Strain Energy: Slow eccentrics result in less strain energy being stored in the tendons. Consequently, the concentric phase is less explosive, focusing more on muscle control and sustained tension.

Fast Eccentrics

Fast eccentrics, in contrast, create a rapid stretch in the muscle-tendon complex, leading to greater strain energy storage in the tendons. The quick movement prevents the muscle from dissipating much energy, allowing more elastic recoil during the concentric phase. This makes fast eccentrics highly effective for power-focused movements.

  • Effect on Strain Energy: Fast eccentrics promote efficient strain energy storage in the tendons, enabling explosive and powerful concentric movements. Studies have confirmed that faster eccentric tempos result in higher tendon strain and enhanced concentric performance due to better energy transfer through the SSC .

Strain Energy Summary:

  • Slow eccentrics store less strain energy, leading to a slower, more controlled concentric phase.
  • Fast eccentrics store more strain energy, enabling more explosive movement during the concentric phase.

Mechanical Tension

Mechanical tension is the force exerted on muscle fibers during both the eccentric (stretching) and concentric (contracting) phases of movement. Sustained mechanical tension is one of the primary drivers of muscle hypertrophy, as it stimulates muscle growth and adaptation.

Effect of Eccentric Tempo on Mechanical Tension:

Slow Eccentrics

  • Higher mechanical tension: Slow eccentrics significantly increase time under tension (TUT), leading to prolonged mechanical tension and metabolic stress on muscle fibers. This results in greater muscle damage and microtrauma, key factors for muscle growth. Over time, slow eccentrics promote hypertrophy by maximizing the recruitment of muscle fibers .
  • Effect on Mechanical Tension: Slow eccentrics generate maximal mechanical tension over a sustained period, making them ideal for building muscle size and strength.

Fast Eccentrics

  • Lower sustained mechanical tension: Fast eccentrics reduce time under tension, leading to shorter periods of sustained mechanical tension on muscle fibers. Although they produce high peak forces, the shorter duration limits the mechanical tension needed for hypertrophy. Fast eccentrics are better suited for improving speed and power than for muscle growth .
  • Effect on Mechanical Tension: Fast eccentrics produce lower sustained tension, focusing on peak forces to improve power and explosiveness rather than hypertrophy.

Mechanical Tension Summary:

  • Slow eccentrics maximize sustained mechanical tension, promoting hypertrophy and strength gains.
  • Fast eccentrics focus on peak forces, making them ideal for developing power and speed rather than hypertrophy.

Practical Application: Combining Slow and Fast Eccentrics

Incorporating both slow and fast eccentrics into your training routine can optimize different aspects of your performance based on specific goals.

  1. Hypertrophy-Focused Training (Strength and Muscle Growth):
    • Slow eccentrics are ideal for hypertrophy. Exercises like eccentric-only bench presses or slow negatives in pull-ups increase time under tension and muscle damage, leading to greater muscle growth.
    • Example Protocol: Use 4-6 second eccentric phases with moderate weight, aiming for 8-12 reps to optimize muscle damage and hypertrophy.
  2. Power and Speed Development (Explosiveness and Performance):
    • Fast eccentrics are crucial for developing explosive power. Movements like jump squats and plyometric push-ups use rapid tendon loading to store strain energy for powerful concentric contractions.
    • Example Protocol: Use 1-2 second eccentric phases in low-rep explosive movements (3-6 reps), focusing on speed and power.
  3. Rehabilitation and Injury Prevention:
    • Slow eccentrics are commonly used in rehabilitation to strengthen tendons and muscles while minimizing injury risk. Controlled, slow loading during the eccentric phase helps improve tendon resilience.
    • Example Protocol: Include slow eccentric calf raises or eccentric leg curls to build tendon strength and reduce injury risk.
  4. Periodization:
    • A periodized approach alternating between slow and fast eccentrics ensures continuous adaptation. Start with slow eccentrics for hypertrophy, then transition to fast eccentrics for power and explosiveness.
    • Example Protocol: Use 4-6 weeks of slow eccentrics for hypertrophy, followed by 4-6 weeks of fast eccentrics to enhance performance.

Key Takeaways:

  1. Slow Eccentrics are best for hypertrophy and strength, as they maximize time under tension and promote muscle fiber recruitment.
  2. Fast Eccentrics optimize power and speed, utilizing strain energy stored in tendons for explosive concentric phases.
  3. Combining Both: Alternating slow and fast eccentrics ensures balanced development, targeting both muscle growth and performance improvements.

Conclusion:

The tempo of your eccentric movements is a key factor in achieving your training goals. By strategically incorporating slow and fast eccentrics, you can build muscle, improve tendon resilience, and enhance athletic performance. A well-rounded program that combines both tempos can lead to new levels of strength, hypertrophy, and power.

References:

  1. Wilk, M., Golas, A., Krzysztofik, M., Nawrocka, M., & Zajac, A. (2019). The effects of eccentric cadence on power and velocity of the bar during the concentric phase of the bench press movement. Journal of Sports Science & Medicine, 18(2), 191-197. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6543996/
  2. Harris-Love, M. O., Gollie, J. M., & Keogh, J. W. L. (2021). Eccentric exercise: Adaptations and applications for health and performance. Journal of Functional Morphology and Kinesiology, 6(4), 96. https://www.mdpi.com/2411-5142/6/4/96
  3. Earp, J. E., Newton, R. U., Cormie, P., & Blazevich, A. J. (2016). Faster movement speed results in greater tendon strain during the loaded squat exercise. Frontiers in Physiology, 7, 366. https://www.frontiersin.org/articles/10.3389/fphys.2016.00366/full
  4. Kojić, F., Ranisavljev, I., Ćosić, D., Popović, D., & Stojiljković, S. (2021). Effects of resistance training on hypertrophy, strength, and tensiomyography parameters of elbow flexors: Role of eccentric phase duration. Biology of Sport, 38(4), 587-594. https://www.termedia.pl/Effects-of-resistance-training-on-hypertrophy-strength-and-tensiomyography-parameters-of-elbow-flexors-role-of-eccentric-phase-duration,78,45826,1,1.html
  5. LaStayo, P. C., Ewy, G. A., Pierotti, D. D., Johns, R. K., & Lindstedt, S. L. (2003). The positive effects of negative work: Increased muscle strength and decreased fall risk in a frail elderly population. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 58(5), M419-M424. https://doi.org/10.1093/gerona/58.5.M419
  6. Suchomel, T. J., Wagle, J. P., Douglas, J., Taber, C. B., & Harden, M. (2019). Implementing eccentric resistance training—Part 1: A brief review of existing methods. Journal of Functional Morphology and Kinesiology, 4(3), 38. https://doi.org/10.3390/jfmk4030038
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