Why do we use eccentric before concentric?

Why do we use eccentric before concentric? This is a question frequently asked in the field of exercise physiology. The order in which we perform eccentric and concentric exercises during resistance training has been a hot topic of debate among fitness professionals. In this article, we will delve into the reasons why eccentric exercises are typically performed before concentric exercises, explore the supporting evidence, and discuss the significance and impact of this practice.

The first reason why we use eccentric before concentric exercises is rooted in the understanding of muscle physiology. Eccentric contractions occur when a muscle lengthens while generating force. During eccentric exercises, the muscles are breaking and absorbing external forces, which puts more stress on the muscle fibers. This increased stress leads to greater muscle damage and stimulates muscle hypertrophy.

In contrast, concentric contractions occur when a muscle shortens while generating force. These exercises involve lifting or pushing against a resistance, such as when performing a bicep curl or a push-up. While concentric exercises also lead to muscle growth, they typically do not cause as much muscle damage as eccentric exercises.

Several studies have provided evidence to support the use of eccentric exercises before concentric exercises. One study conducted by Roig et al. (2009) compared the effects of eccentric-only training, concentric-only training, and combined eccentric-concentric training on muscle strength and size. The results showed that the combined eccentric-concentric training group experienced the greatest gains in both strength and muscle size. This suggests that the inclusion of eccentric exercises in a resistance training program can enhance the overall effectiveness of the program.

Another study by Hedayatpour et al. (2012) investigated the effects of eccentric and concentric exercises on muscle activation. The researchers found that eccentric contractions activate more muscle fibers compared to concentric contractions. This suggests that eccentric exercises may provide a greater recruitment of muscle fibers and therefore lead to greater strength gains.

The significance of using eccentric before concentric exercises lies in optimizing muscle adaptation and reducing the risk of injury. By performing eccentric exercises first, the muscles are subjected to greater stress and damage, which is necessary for muscle growth and hypertrophy. Additionally, eccentric training can help improve muscle control and stability, which can contribute to improved exercise performance and reduced injury risk during both eccentric and concentric movements.

In conclusion, the use of eccentric exercises before concentric exercises is supported by scientific evidence and muscle physiology. Performing eccentric exercises first allows for greater muscle damage and hypertrophy, which can lead to improved strength and muscle size. Furthermore, eccentric training can enhance muscle activation and improve muscle control, contributing to overall better performance and reduced injury risk. Understanding the importance of the order in which we perform these exercises can help fitness professionals design more effective and safe resistance training programs.

Are you interested in learning more about welded steel pipe suppliers, blind flange types, kinds of elbow pipe? Contact us today to secure an expert consultation!