CONCENTRIC OVER ECCENTRIC EXERCISES?

In a previous blog I wrote about the benefits of eccentric exercises over concentric exercise in terms of muscle physiology efficiency (less energy expenditure, injury prevention, strength gains, etc.). Here is the other side of the story!

 Concentric exercises are also capable of increasing strength in muscle as demonstrated by Housh et al. with 8 weeks of unilateral, concentric training only showed increased quadriceps femoris cross-sectional size (3.3%) and strength (39.7%) in the trained leg (1).

Sled training can be used as a great concentric exercise training tool for pushing, pulling, or other forms of resistance movements.  The reason that sleds are a great concentric exercise training tools is because the sled movement forces active muscles to shorten for creating movement, which results in greater contractile forces compared with resistive forces (2). Also, when pulling or pushing the sled, the muscle action required is responsible for generating explosive amounts of force and power to propel the added resistance across a surface.

In opposition to eccentric exercises, other benefits to using sleds and concentric exercises include improved conditioning (increased heart rate and lactate response) and decreased delayed onset muscle soreness and fatigue (2, 3). Thus, a full-body concentric-based sled workout could provide the stimulus needed to maintain strength while making it easier for users to recover quicker or for athletes to recover in time for competition.

Come try out our sled upstairs for its many uses (not just for speed runs): chest press and rows for resistance training, backward walking for rehabilitation, and much more!

 Sled Chest Press 

 

 

 

Backward Walking Sled Drag

                                                                                                                                                                                                                                                     

 

 

 

References:

1. Housh et al. 1998. Effects of unilateral concentric-only dynamic constant external resistance training on quadriceps femoris cross-sectional area. J Strength Cond Res 12: 185-191.

2. Jenkins, N & Palmer T. 2012. Implement Training for Concentric-Based Muscle Actions.  Strength Cond Journal 34: 1-7.

3. Durand et al. 2003. Different effects of concentric and eccentric muscle actions on plasma volume. J Strength Cond Res 17: 541-548.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: