When it comes to building lean muscle, most people focus on how much weight they can lift – the big push, the heavy pull, the explosive movement. But there’s a lesser-known, often overlooked part of the lift that can unlock serious gains: eccentric contraction.

In this article we’re going to explore how eccentric exercises can help you build lots of muscle…

What is an Eccentric Muscle Contraction?

Muscles work (contract) in three main ways during an exercise:

1. Concentric – when the muscle shortens (like curling a dumbbell up).

2. Isometric – when the muscle holds a position without moving (like pausing at the top of a squat).

3. Eccentric – when the muscle lengthens under tension (like lowering the dumbbell back down with control).

It’s the eccentric phase, the lowering part of the lift, that creates some of the most powerful stimulus for muscle growth. Why? Because your muscles can handle more load eccentrically than concentrically – and that means more potential for growth when trained properly.

How Eccentric Exercises Build Muscle

Eccentric training places greater tension on your muscles over a longer time. This causes more microscopic damage to muscle fibres, which your body then repairs – leading to stronger, larger muscles over time.

Here’s why eccentrics are so effective:

• Time under tension: Eccentric movements naturally slow you down, increasing the time your muscles are under strain – a key factor in hypertrophy.

• Increased strength: Focusing on the eccentric portion builds strength through improved muscle control and stability.

• Greater muscle activation: Studies show eccentric contractions recruit more motor units, meaning more muscle fibres are activated.

• Flexibility and injury prevention: Slow eccentric work can improve mobility and strengthen tendons, reducing injury risk.

How to Incorporate Eccentric Training

You don’t need to change your entire programme – just tweak how you approach your sets.

Here are some simple ways to include eccentrics:

• Slow the lowering phase: Take 3–5 seconds to lower the weight in exercises like bench press, squats, press-ups, or pull-ups.

• Use eccentric-only reps: For example, jump or use assistance to get to the top of a pull-up, then slowly lower yourself down.

• Overload the eccentric: With a spotter, you can use heavier weights than usual, only controlling the lowering portion.

Try applying this to your training once or twice per week – your muscles will soon feel (and look) the difference.

Eccentric training is one of the most underused but powerful tools in the gym. Whether you’re just getting started or chasing your next level of gains, focusing on how you lower the weight could be the key to unlocking bigger, stronger muscles.

At AdMac Fitness, we help you train with intention. Our expert coaches can show you how to add eccentric movements to your programme safely and effectively – so every rep works harder for your goals.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD