That's Fit

When lifting weights, there are two portions of the lift: the concentric phase (lifting the weight) and the eccentric phase (lowering the weight). Of course, this varies depending on the particular exercise you are performing; if you're doing a lat pull down, for example, the pulling down represents the concentric phase, whereas letting the bar raise up represents the eccentric phase. But, even in this case, the weighted plates on the machines are still being lifted and lowered according to ... well, gravity. So, with that all out of the way, I can now finally get to my point.

Given that we commonly talk about "lifting weights" to build and tone muscles, it should only make sense that the concentric phase of a lift is more important. I mean, no one tells their buddy that they're off to the gym to "lower weights," do they? Well, maybe they should, for it is actually the eccentric phase of the lift that causes the greatest amount of muscle development.

During a five-week study, Swedish researchers found that eccentric-only (also known as negative) training caused a more rapid increase in muscle strength and growth than concentric-only training. What does this mean for you? Focus on the negative. When working out, try to take 2 to 3 seconds to complete the eccentric portion of the lift. From there, hold the weight for a full count of one second, and then explode the weight upward to complete the eccentric lift. For more advanced exercisers, you may also want to incorporate "negative reps" into your workout once and a while to help break through fitness plateaus.