Fitness
Eccentric Loading Phase
The lowering phase of lifts that drives muscle damage and strength when controlled; requires more recovery than concentric-only work.
The eccentric loading phase is the lowering portion of a lift—muscle lengthens under tension—and it creates disproportionate muscle damage and strength gains when controlled. Slow eccentrics on pull-ups, squats, and RDLs build hypertrophy but need longer recovery.
Avoid maximal eccentric volume during race or fight camps.
Common questions
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Are slow eccentrics better for hypertrophy?
Controlled two-to-four second lowers increase time under tension; combine with moderate loads. Excess eccentric volume without recovery stalls progress.
Related terms
Put Eccentric Loading Phase into practice
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