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STRONG AT SOPH-FIT

Writer's picture: Sophia HousleySophia Housley

You’ve probably heard it before—“Slowing down the lowering phase is where the real gains happen.”


But is that really the case? In this article, we’ll break down the science behind eccentric vs. concentric phases and help you find the right tempo to maximise muscle growth.





Eccentric vs. Concentric Phases

First, let’s clarify the difference:

  • Eccentric Phase (Lowering): The muscle lengthens under tension.

  • Concentric Phase (Lifting): The muscle shortens as it contracts.

Muscle growth primarily comes from active mechanical tension, which occurs when muscle fibres generate force. While there’s also passive mechanical tension (the stretch resistance in the eccentric phase), the key to long-term progression lies in efficiently engaging the right muscle fibres.


Why Are We Stronger in the Eccentric Phase?

Research shows that:

  • We can be up to 40% stronger in the eccentric phase compared to the concentric phase.

  • In lab tests, muscle fibres outside the body (in vitro) have demonstrated double the strength during eccentric contractions.

So, if we’re stronger in the eccentric phase, should we focus on slowing it down?


The Issue with Slowing the Eccentric Phase Too Much

While controlling the eccentric phase is important, excessively slowing it down can work against you. Here’s why:


  1. Lower Motor Unit Recruitment – Since we are much stronger eccentrically, using the same weight as the concentric phase means we’re only engaging low-threshold motor units, not the high-threshold ones responsible for serious growth.


  2. Increased Fatigue – A slow eccentric can generate unnecessary fatigue, reducing performance in the concentric phase where active mechanical tension is highest.


Recovery Challenges – Some may consider focusing purely on eccentric overload training, but this leads to increased muscle damage, requiring longer recovery times and potentially affecting the rest of your training week.




What Does the Science Say About Slower Eccentrics?

Studies do show that slowing down the eccentric phase can increase hypertrophy—but there’s a catch. Many of these studies focus on newer lifters who haven’t yet fully developed their low-threshold motor units (slow-twitch fibres). As training experience increases, gains in these fibres plateau, making it essential to recruit high-threshold motor units (fast-twitch fibres) to continue building muscle.


What’s the Best Tempo for Hypertrophy?

Think of the eccentric phase as a setup for a strong concentric phase.

Rushing through the eccentric phase can lead to poor positioning, compromised technique, or even injury. However, excessively slowing it down can reduce performance and increase fatigue.

A solid general tempo to follow is 2111:


  • 2 seconds eccentric – Controlled lowering to maintain technique.


  • 1 second pause at the bottom – Prevents excessive bouncing and maintains

    tension.

  • 1 second concentric – Focus on strong, explosive activation.


  • 1 second pause at the top – A brief reset before the next rep.


This tempo strikes a balance between control and performance, allowing you to train hard while optimising recovery.





Does This Apply to Everyone?

Not necessarily.

  • Beginners benefit from slightly slower eccentrics as they develop motor control, coordination, and movement patterns.


  • Experienced lifters may adapt tempos based on personal preference and specific exercises.


The Takeaway

Slowing down the eccentric phase isn’t the secret to maximising hypertrophy—and in some cases, it could even limit your progress.


Instead, focus on:

Controlled eccentrics to set up a strong concentric phase.

Using a balanced tempo (2111) to optimise tension, effort, and recovery.

Progressive overload—ensuring your training continues to challenge your muscles effectively.


Train smart, stay strong, and keep progressing!




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