The Good & Bad Of Eccentrics

The fact is, you're much more likely to experience muscle soreness when the emphasis of any exercise is on muscle lengthening, also known as eccentric contractions. When you jog downhill or lower the weight on the negative part of a rep, you're doing an eccentric move.

The good news is that trained athletes are much less likely to experience soreness from these movements. Research reported by the Journal of Strength and Conditioning Research found that when 6 sets of 8 reps were performed with 1 second allowed for the positive and 3 seconds on the negative trained individuals adapted much more easily than untrained subjects.

The Bigger Picture: While someone who's new to weight training is likely to experience some degree of muscle soreness regardless of exercise, weight or volume, the message here is not overdoing it. Since novice lifters appear to be particularly susceptible to injury doing negatives, they should place emphasis on positive contractions. Experienced lifters should also take care to not push their limits on eccentrics. You can't build muscle if soreness keeps you out of the gym.

Points To Remember:
The Negative Part Of Each Rep Presents
Greater Potential For Muscle Soreness
This Is Especially True For Untrained Athletes
Keep Lifting & Stay Aware Of Your Limits
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