Eccentric training: your key to more strength

Have you already tried supersets, drop sets and high volume, and your muscle growth still isn't happening? Then eccentric training might be exactly the "secret trick" you need. Instead of just pushing the rep upward, we control the lowering phase over 4–6 seconds. This tension during the negative phase sets off a mechanism that forces your muscles to grow. In this article I'll show you exactly why this type of training is so effective and how you can integrate it into your plan.

Before we begin, let me briefly introduce myself: my name is Marco Laterza, I'm a personal trainer from Zurich. I support my clients in the areas of training, nutrition and mindset. A holistic approach to health and fitness matters a lot to me, and it's a concept I want to pass on to everyone. If you're interested in working together, feel free to get in touch anytime.

What makes eccentric training so effective?

With classic reps, you mostly focus on the concentric part, the pushing-up. But did you know that your muscles have up to 30% more strength during the lowering, or eccentric, part of the exercise? This extra mechanical tension leads to:

Deeper micro-tears that maximise the anabolic repair process.
Stronger fast-twitch activation, because your body recruits more high-threshold motor units in eccentric mode.
Better stretch reflexes, which expand your passive tension reserve and, over the long term, shift your strength curve.

All of this might sound complicated, but simply put, it creates a stimulus that classic training doesn't always reach. And it does this without immediately overloading your nervous system the way training with maximal weight does.

How to implement eccentric training

How exactly can you use this technique to your advantage now? It's actually quite simple:

Set your tempo: for exercises like squats, bench press or pull-ups, choose an eccentric tempo of 4–6 seconds, while the concentric phase stays explosive, short and fast.
Adjust the resistance: work with 60–75% of your 1RM. That means if you can bench press 100kg for one rep, you should work with a weight of 60 to 75kg for eccentric training. And no, you don't need to constantly test your 1RM for this method, that wouldn't be good for you either. The weight simply needs to be chosen so you can control the lowering phase cleanly, without using momentum.
Set and rep structure: 3–4 sets of 6–8 reps each are ideal to start with. Rest 2-3 minutes between sets to maintain your performance.

What a plan with eccentric training could look like

Let's say you want to use eccentric training to break through strength plateaus. Then it makes sense to follow a clearly structured plan beforehand that helps you overcome these hurdles.

Eccentric training actually works perfectly when you integrate it into a clearly structured plan. It could look like this:

Preparation phase (2–4 weeks): build a stable foundation with normal sets. Focus on technique and stability.
Eccentric block (4 weeks): perform your exercises with a focus on the eccentric phase. Your nervous system slowly adapts to the higher load during this phase.
Maximal phase (2 weeks): after the eccentric block, you're ready for heavy sets. Your CNS is well activated and you can test whether your strength has increased.
Recovery: one week of active recovery with lighter weight, mobility work and a mental reset (journaling & meditation).

The mental component: focus instead of distraction

Every eccentric rep is like meditation in motion: you breathe deliberately, feel every millimetre, control the lowering phase and stay fully in the here and now. For my clients, often stressed managers and celebrities, this is like a mental technique. It's not "let me just knock out 5x5," it's "I execute this rep precisely and collect every drop of progress." Quality always comes before quantity here.

Risks and best practices

Eccentric training is definitely not for beginners – you already need a solid base of strength and technique before you can execute the slow lowering phases cleanly and without momentum. So the rule is: take your time getting started, always keep correct execution in view, and check your progress regularly.

Start slowly. Begin with one to two targeted eccentric weeks every few months. This way, your muscle-tendon system gently adapts to the higher tension.
Clean technique. Avoid any kind of bouncing or momentum from the joints – no elbow or knee snapping at the bottom position. The rep only counts if you keep control.
Continuous monitoring. Watch not just your weight and set volume, but especially your movement execution and signs of fatigue. If your technique suffers or you're no longer steering the lowering phase with focus, dial it back and build in a recovery week before attacking again.

My conclusion

Eccentric training is of course not a magic bullet, but a valuable addition to your repertoire of training techniques for more hypertrophy and strength. Anyone who only pushes upward misses the biggest stimulus in the negative range of motion. Control every lowering phase, put tempo and technique first, and give yourself the recovery you need. Master this skill, and you'll shatter every plateau and catapult your strength to the next level. So: grab the bar, set the stopwatch and go for it. Your new personal best is already waiting!

Back to the blog