
Health
14 Jun 2016
Overcome strength-training plateau with accentuated eccentric loading
Learning to train smart with accentuated eccentric loading training can lead to greater strength gains compared to traditional isoinertial loads, shows study by Fernando Bolaños, Frontiersin.org Hitting a plateau in strength training? The answer to overcoming it might lie in accentuated eccentric loading (AEL). Many experienced strength trainers try to overcome a plateau by trying to adapt their strength programme, however this is sometimes ineffective. In just five weeks accentuated eccentric loading training considerably improved results for experienced strength-trainers, a study recently published in Frontiers in Physiology found. This method is based on the principle of repetitive muscle contractions applying a greater external load during the muscle’s lengthening, the eccentric phase of the lift, than in the shortening, the concentric phase. The eccentric phase, for example, is the action of lowering the dumbbell back down from the lift during a biceps curl, as long as the dumbbell is lowered slowly rather than letting it drop. This is different to the very popular isoinertial training where the same weight is used in both stages of the movement. “It is important to train using actions that are highly specific to normal actions. I have always been interested in trying to optimize training because […]













