Eccentric vs Concentric for Hypertrophy

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Hypertrophy is defined as, the increase in size of our skeletal muscles.
In this “NASM-CPT Podcast,” host, and NASM Master Instructor, Rick Richey, continues his series on hypertrophy, this time comparing eccentric and concentric.
Rick explains why we’re stronger eccentrically than concentrically, details several researched studies on the topic, shows different in-depth workout examples and applications, and much more!

[@ellyluna75]

"My brain is hypertrophic" that was funny but true, you are SuperMaximalSmart :)

[@alexruvalcaba1]

Hi Rick,
Very excited for today's podcast on eccentric vs concentric hypertrophy training.

[@AppalachianApe]

What is your opinion on using concentric training with sled work for hypertrophy? I started training that way this year and it has been amazing for my old ass joints, but is it really effective for size?

[@spartandzvtennis]

Are there any studies on eccentric only versus both concentric and eccentric? Seems like anecdotel wise, eccentric seems to be superior due to overload, tension and muscle damage. Would love to see evidence though. Just curious why people don't implement more eccentric only though, its quite easy especially for lateral raises and bicep curls by just jumping the weight up, then eccentrically controlling on the way down.

[@EVanDoren]

Muscle damage is not superior, lol. You are stalling your progress.

[@cullenjorgensen8515]

Could this be implemented without a trainer by prioritizing time/effort on eccentric movements? ie for bench press aim to spend twice as much energy on the eccentric portion than the actual lifting motion. Great vid, I have been curious myself about my own strength differences between the movements and so glad a meta-analysis has been done on the subject

[@dylankimmerly3630]

Yes absolutely. I’ve started training like this and you’ll end up taking 20/30 percent off mainly every lift. Focus on eccentric (3-4 second negative) then repeat. Don’t get discouraged on how much weight you’ll have to drop to meet your 8-12 rep range just focus on you mind to muscle connection. Trust me the pump will be insane and you will probably grow faster than you think

[@evanjames8817]

As a gym member… annoying. 😂

[@godeater6382]

what do you want

[@garzascreek]

How to pronounce eccentric: ruclips.net/video/QnALYCszzMg/видео.html