Eccentric Training for Strength Gains

In my classes I explain lengthy about the different applications and benefits of eccentric training and this research done in professional powerlifters shows that the concept applies even to experienced subjects.

The lifters did a bench press program for 4 weeks consisting of 7 sets of 1 rep where the concentric load was 90% of the 1RM, and the eccentric load ranged from 105% to 125% of the 1RM with the use of eccentric hooks.

At the end of the 4 weeks, the powerlifters increased their 1RM by 7% and the peak power by 37%.

This shows that eccentric accentuated lifting is a strategy that can be applied when increases in strength and/or power are needed.





J Strength Cond Res. 2021 Jun 1;35(6):1512-1519. doi: 10.1519/JSC.0000000000004030.


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