Key facts
- The eccentric is the lowering or 'negative' phase.
- Muscles are strongest eccentrically.
- Controlled eccentrics support growth and control.
- A common cause of muscle soreness (DOMS).
Every rep has a lifting (concentric) phase and a lowering (eccentric) phase. Eccentric training deliberately emphasizes the lowering — moving slowly and with control, or even using heavier-than-normal loads on the way down. Muscles can handle more force eccentrically than concentrically, which makes this phase a powerful stimulus.
Controlled eccentrics build strength, improve technique, and contribute to muscle growth, particularly because they load the muscle in its lengthened position. They also tend to cause more muscle soreness (DOMS), so they should be introduced gradually to manage recovery.
Frequently asked questions
What is the eccentric phase of a lift?
It's the lowering phase, where the muscle lengthens under load — for example, lowering the bar in a bench press or descending in a squat.
Why do eccentrics cause more soreness?
The lengthening contraction creates more mechanical stress and micro-damage in the muscle fibres, which is associated with more delayed-onset muscle soreness.
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