Fitness
Eccentric Emphasis
Eccentric emphasis overloads the lowering phase of lifts for strength and hypertrophy. It demands more recovery than standard tempo training.
Eccentric emphasis overloads the lowering phase of lifts—slow negatives, eccentric-only reps, or supra-maximal eccentrics with assistance on the way up. It creates more muscle damage and strength stimulus but needs longer recovery and careful progression.
Use on one or two movements per block, not every session.
Common questions
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How slow should eccentric reps be?
Three to five second lowers are a common starting point for emphasis work. Reduce volume elsewhere in the session to manage soreness.
Related terms
Put Eccentric Emphasis into practice
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