Half Eccentric, Half Concentric

Half Eccentric, Half Concentric If you're getting ready to plan a major change into a stale workout routine, a study published in the Scandinavian Journal of Medicine and Science in Sports offers some insight into eccentric versus concentric contractions. As an important side note, this same research also highlights the muscle-building potential of whey protein hydrolysates.

Twenty-two subjects performed maximal knee extensors with eccentric contractions on one leg and concentric contractions on the other for 12 weeks. Some received whey protein hydrolysates rich in the BCAA leucine along with their carbohydrates after exercise while others received carbohydrates only. Compared to measurements taken before the training program began, those who consumed whey hydrolysates achieved a 7% increase in quadriceps cross-sectional area compared to the 3% gains in the carbohydrate group. Maximal contraction and force development increased 16% for the whey drinkers, but only 12% with carbs.

True Strength Moment: What's really interesting here is a lack of significant differences between right and left legs. This could mean that both types of contractions produce similar results, or that your body equalizes gains between limbs to promote symmetry. In either case, whey is the way to go for muscle size and strength gains.
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