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In this article based on the episode of Chris and Paul Show Podcast, Paul Carter and Chris Beardsley break the common misconception that slow eccentric movements (lowering the weight) are a secret key to build more muscles. Insied, the experts emphasize that eccentric or negativen -distance contains very little to overall muscle growth, paid attention to concentric movements (lifting the weight).

1. Concentric resistance builds 90% muscles

The majority of muscle growth come from concentric resistance exercises, which use muscle fibers of rapid muscle windings responsible for hypertrophy. Products such as the MaxPRO, which focuses on concentric resistance, ideal for a reaching optimum muscle growth. This type of training contributes around 90% to muscle building, making it the most important phase of every training.

2. Eccentric movements only contribute 10% of muscle growth

Eccentric or negative resistance, which OCs are building muscles during the lowering phase, but it is only for about 10% of total muscle growth. This is due to the boundaries of muscle extension and reduced muscle activation during ultrasound. Incredible, similar results can be achieved by static stretching, which is a safer and less tiring method for stimulating muscle fibers in an empty position.

3. Efficient muscle building

For maximum hypertrophy you only have to perform 5 to 8 repetitions with maximum intensity for 3 sets, 2 to 3 a week. This means that you do not need long or complicated training sessions to see results. Again, this makes the MaxPro unique with the focus on concentric resistance, because it offers an efficient, time -saving solution that allows you to maximize muscle growth in less time.

This article emphasizes that focusing on concentric resistance training with efficient tools such as MaxPro is the key to effective muscle building. By doing only a few intense repetitions per week, you can maximize muscle growth and save time and effort.

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When it comes to building muscles, it is a popular idea that continues to circulate in the fitness world that delaying download the eccentric phase (the lowering part of a movement) will lead to considerable muscle growth. This conviction has been praised by many fitness influencers, so that many gym visitors concentrate strongly on slowly reducing movements during their strength training routines. But is it really effort?

In a recent episode of ‘The Chris and Paul Show’, Paul Carter and Chris Beardsley, two experts in muscle physiology and biomechanics, critically throw this common misconception. Spoiler alert: slowing down your eccentric movements will not lead to dramtic muscle wines. In fact, it is not the muscle building hack that many people believe.

What is eccccentric training?

Before we comment on why slow eccentrics will not build up many muscles, let’s first define what Ectic Training is. In strength training there are two main phases for each lift:

– Concentric phase: The tax phase in which muscles shorten (think of raising a dumbbell in a biceps curl).

– Eccentric phase: The lowering phase where muscles extend (while you bring the barbell down again).

The idea behind the focus on slow eccentric is that by extending this phase, you can increase the time under tension and therefore muscle growth. Although ecocentric contractions have their place in training, they will not offer the massive profit subclaim.

Why do slow eccentrics do not build extra muscles

Paul and Chris explain in the podcast that delaying the eccentric phase during regular strength training does not lead to considerable muscle growth. This is why:

1. Muscle activation of dental dentist during the eccentric phase

During the eccentric phase, muscle fibers produce about twice as much strength with half of the activation compared to the concentric phase. The central nervous system (CNS) is more efficient in eccentric, which means that fewer muscle fibers are needed to perform the movement. This means that although the muscle is under tension, it is not fully activated, especially in the fast muscle fibers responsible for most muscle growth.

2. Eccentric Phese target SLW-TWITCH fibers

Slower eccentrics mainly activate Slow-Titch fibers, which react less to hypertrophy (muscle growth). Most muscle growth comes from activating fast-titch fibers, which are heavier involved during the concentric (leniency) phase. Delaying the eccentric part does not offer the same stimulus for fast fibers, which limits muscle building potential.

3. Old studies created confusion

The belief in the power of slow eccentric can be taken back to older studies into eccentric overloading training, which showed greater hypertrophy compared to concentric training. However, these studies include eccccentric overload, in which more weight is applied to the lowering phase than the lift phase, which is very different from delaying to regulate eccentric movement. In most strength training program no extra resistance is applied in the eccentric phase, so the benefits that are seen in before old studies do not apply.

So, should your eccentric training completely skip?

Not at all. As Paul and Chris indicate, a slow eccentric training has its advantages, especially when it comes to control and injury prevention. A controlled eccentric phase can help you maintain a better shape and ensure that you move through a complete motion range. It can also help prevent injury by reducing jerky or uncontrolled movements. However, it is important to understand that it will not lead to extraordinary muscle growth.

If your goal is muscle hypertrophy, your focus is on:

– Concentric movements: these are where most of your muscle growth takes place, especially with fast fibers.

– Progressive overload: gradually increasing the weight or resistance that you lift to continue your muscles.

– Volume and recovery: You will be Hampen that you do enough work and give your body the time it needs to recover.

Conclusion: why slow eccentrics are not the key to muscle growth

Delaying the eccentric part of your lifts does not unlock magical door to larger muscles. As Paul and Chris make clear in their podcast, slow eccentric mainly involve slow-titch fibers and do not stimulate fast fibers to the extent needed for maximum muscle growth. Although there are advantages to include controlled eccentric in your training for better form and injury prevention, they will not produce the muscle building results that the mutual amount.

View the podcast episode of Chris and Paul Show entitled “Why Eccentics not many muscles”, to listen to the full breakdown of this subject. Dive into the depths of muscle physiology, biomechanics and anatomy while Paul Carter and Chris Beardsley dominates and offers evidence-based insights to really maximize your muscle growth.

Ready to optimize your training? Skip the slow eccentric and concentrate on the real muscle building strategies that work with the MaxPRO, the only concentric training device you need.