Concentric vs eccentric training: What is the difference between these movements?

Concentric movements involve the shortening of muscles as they generate force, such as lifting a weight during a bicep curl. Eccentric movements occur when muscles lengthen under tension, such as lowering the weight back down in a controlled manner ( 13 ).

How does concentric training contribute to strength and muscle growth?

Concentric training helps improve strength by targeting the ability of muscles to overcome resistance. It also contributes to muscle growth, but it’s most effective when combined with eccentric actions, which create more tension and micro-tears for hypertrophy.

Is concentric training suitable for beginners?

Yes, concentric training is beginner-friendly. It teaches proper form and builds foundational strength. Beginners should start with lighter resistance and focus on controlled movements to reduce the risk of injury.

How often should I include concentric-specific exercises in my routine?

Concentric-specific exercises can be included 1-2 times per week as part of a balanced program. This frequency allows for adequate recovery while emphasizing explosive strength or specific performance goals.

Should I train the concentric phase separately or combine it with other phases?

Both approaches can be beneficial, depending on your goals. Training the concentric phase separately emphasizes power and speed, while combining it with eccentric and isometric work ensures comprehensive strength development.

Can concentric training replace eccentric training?

No, concentric training cannot replace eccentric training. Both phases serve unique purposes. Eccentric training helps with hypertrophy and tendon health, while concentric training focuses on force production and functional strength ( 2 ).

How long should I train the concentric phase per workout?

The concentric phase can be integrated into your total workout time. For concentric-focused sessions, limit this to 20-30 minutes to avoid fatigue and ensure high-quality explosive efforts throughout your sets.