In the dynamic and ever-evolving world of fitness, one constant remains: the continual quest for innovative and effective training methods. We at Maverick are committed to staying at the forefront of exercise science, striving to bring you the latest insights and techniques. In this post, we delve into the potential benefits of a particular type of training: concentric-biased resistance training.
Understanding Concentric-Biased Resistance Training
Before we dive into the benefits, let's start by understanding what exactly we mean by 'concentric-biased resistance training'. In simple terms, it's a form of resistance training that places a greater emphasis on the concentric phase of an exercise – the phase where the muscle is shortening under tension. Think of the upward phase of a bicep curl or the lifting phase of a squat.
Typically, resistance training has an equal focus on both concentric (lifting) and eccentric (lowering) phases. However, studies are now beginning to reveal that concentrating on the concentric phase could bring about a unique set of benefits, offering a new perspective for personal trainers and physical therapists alike.
The Benefits of Concentric-Biased Resistance Training
According to a white paper from Proteus Motion, concentric-biased resistance training can offer several advantages. Here are some of the most significant ones:
1. Improved Power and Strength: Research shows that concentric training can lead to significant gains in power and strength. This comes from the unique way in which the training engages and develops the muscle fibers.
2. Enhanced Metabolic Response: Concentric training is more metabolically demanding than traditional resistance training, which means it can lead to higher energy expenditure and potentially more fat loss.
3. Reduced Muscle Soreness: One of the most intriguing benefits of concentric training is that it can lead to less muscle damage and, consequently, less post-exercise muscle soreness. This can be especially beneficial in rehabilitation settings where reducing muscle soreness can help to improve adherence to exercise programs.
4. Increased Functional Abilities: Because many everyday activities and sports require strong concentric muscle actions, focusing on this phase in training can lead to improved performance in daily life and athletic pursuits.
Incorporating Concentric-Biased Resistance Training into Practice
Given these potential benefits, it's easy to see why there is growing interest in concentric-biased resistance training among both fitness professionals and physical therapists. Incorporating these techniques into training routines can offer a novel way to enhance strength and fitness while potentially reducing injury risk and aiding in rehabilitation.
At Maverick, we believe in the power of knowledge and innovation in enhancing fitness experiences. By staying abreast of the latest developments in exercise science, such as concentric-biased resistance training, we can continue to guide our clients towards their health and fitness goals.
For a deeper understanding of the science and benefits of concentric-biased resistance training, we recommend checking out the full white paper from Proteus Motion here.
1 "Muscular performance after concentric and eccentric exercise...- NCBI." https://www.ncbi.nlm.nih.gov/pubmed/17019299. Accessed 11 Jun. 2018.
2 "Activity of motor units during concentric and eccentric...- NCBI." https://www.ncbi.nlm.nih.gov/pubmed/3324772. Accessed 13 Jun. 2018.
3 "Why are strength gains specific? | S&C Research." https://www.strengthandconditioningresearch.com/perspectives/just-get-strong-Is-wrong/.Accessed 2/ Jun. 2018.
4 "Muscle damage from eccentric exercise: mechanism...- NCBI - NIH." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278966/.Accessed 13 Jun. 2018.
5 "Muscle damage from eccentric exercise: mechanism... NCBI - NIH." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278966/.Accessed 13 Jun. 2018.
6 "Eccentric-specific strength gains | S&C Research." https://www.strengthandconditioningre- search.com/perspectives/eccentric-training-different/. Accessed 17 Jun. 2018
7 "Muscle activation during maximal voluntary eccentric... - Springer Link." https://link.springer.com/article/10.1007/BF00626764. Accessed 11 Jun. 2018
8 "Changes in muscle force-length properties affect the early rise...- NCBI." https://www.ncbi.nlm.nih.gov/pubmed/19296490. Accessed 27 Jun. 2018.
9 "Eccentric-specific strength gains | S&C Research." https://www.strengthandconditioningre- search.com/perspectives/eccentric-training-different/. Accessed 17 Jun. 2018.
10 "Effects of eccentric and concentric training on capillarization... NCBI."
11 Feb. 2010, https://www.ncbi.nlm.nih.gov/pubmed/20153026. Accessed 27 Jun. 2018. 11 "The Effects of Concentric Resistance Training on Eccentric... jospt." https://www.jospt.org/doi/abs/10.2519/jospt.1918.104.22.168. Accessed 18 Jun. 2018.
12 "Effects of 16-week high-intensity interval training using upper…... NCBI." 4 Nov. 2014, https://www.ncbi.nlm.nih.gov/pubmed/25395872. Accessed 17 Jun. 2018.
13 "The effects of eccentric versus concentric resistance training on. http://bjsm.bmj.com/content/43/8/556. Accessed 18 Jun. 2018.
14 "Resources - Boston Biomotion." https://www.bostonbiomotion.com/resources.html. Accessed 17 Jun. 2018.
15 "Collinear Resistance - Boston Biomotion." https://www.bostonbiomotion.com/collinear-resistance.html. Accessed 18 Jun. 2018