Recent research conducted by Edith Cowan University in Australia has shown that eccentric muscle contraction (Increased muscle length) during workout sessions may be more beneficial and effective for strengthening and growing muscles than concentric contraction (Shortened muscle length), for example, performing many repetitions with heavier weights. (1)

The Study

The study, which also included investigators from Japan’s Niigata University and Nishi Kyushu University, and Brazil’s Londrina State University, consisted of three groups that did dumbbell curls twice a week for 35 days. One group performed eccentric-only contractions (lowering weights), another concentric-only muscle contractions (lifting weights), and the last group performed both concentric and eccentric muscle contractions. (2)

After five weeks, all three groups had improvement in concentric strength; however, this was the only improvement in the concentric-only group. In addition, both isometric (contraction of a specific muscle or muscle group)and eccentric strength significantly increased in the eccentric-only and concentric-eccentric groups. (3)

The Experts’ Opinion

ECU’s Professor Ken Nosaka said, “We already know that only one eccentric muscle contraction a day can increase muscle strength if it is performed five days a week — even if it’s only three seconds a day — but concentric (lifting a weight) or isometric muscle contraction (holding a weight) does not provide such an effect. This latest study shows we can be far more efficient in the time we spend exercising and still see significant results by focusing on eccentric muscle contractions.” (4)

“Understanding the benefits of eccentric-focused training can allow people to spend their time exercising more efficiently. With the small amount of daily exercise needed to see results, people don’t necessarily even have to go to the gym — they can incorporate eccentric exercise into their everyday routine.” Professor Nosaka said. (5)