How strong our body is during eccentric 🆚 concentric?
During normal heavy strength training without eccentric overload, the same weight is lifted in the concentric phase and lowered in the eccentric phase.
But our 1RM is limited only by our strength in the concentric phase, and not at all by our strength in the eccentric phase.
In reality, it is a concentric 1RM, and not an eccentric 1RM. This is important, because we are typically 25 – 35% stronger in the eccentric phase of an exercise than in the concentric phase.
👉🏻Eccentric 1RMs are usually approximately 30% higher than normal (concentric) 1RMs.
In practice, this means that when we lower a load corresponding to 90% of 1RM, this is 90% of 1RM only for the concentric phase. In contrast, it is 69% of 1RM (90% of 1RM divided by 130% and can go up to 150%) for the eccentric phase.
Maximal strength training: the impact of eccentric overload. Tøien, T., Haglo, H. P., Unhjem, R. J., Hoff, J., & Wang, E. (2018). Journal of Neurophysiology.
🏋️ Axxeleration© performance center based in Montreal - link in profile
🐤Twitter - S_lagrange
FB👨🏻💻 - Axxeleration
#axxeleration #eccentric #concentric #tempo #training #strengthtraining #difference #1rm #programdesign