Eccentric and Concentric Phase

Understanding the Phases

In my many years as a personal trainer, I’ve watched countless people walk into the gym, throw some weights around, and leave thinking they’ve put in the work. But what many don’t realize is that they’re often missing half the movement—the eccentric phase.

Too many people rush through the eccentric (or “negative”) portion and focus only on the concentric (or “positive”) phase of the lift. But here’s the truth: the eccentric phase is often more important than the concentric when it comes to strength and hypertrophy.

Let’s break it down using a bicep curl as an example:

• Concentric phase: Lifting the weight up toward your shoulder. This is where most people focus, as it feels like the “work” is happening here.

• Eccentric phase: Lowering the weight back down in a controlled motion. This is where true muscle-building magic often happens.

During the eccentric phase, the muscle fibers are lengthening under tension—this is critical for stimulating muscle growth and ensuring proper muscular engagement. When lifters let the weight fall or rush the descent, they miss a huge opportunity for gains and increase their risk of injury.

Why Eccentric Control Matters

I always coach my clients to control the eccentric phase, and here’s why:

• It activates more muscle fibers

• Improves overall technique

• Reduces the risk of injury

• Increases strength and hypertrophy

In fact, we’re naturally stronger during the eccentric phase than in the concentric. So if you can’t control the weight on the way down, you probably shouldn’t be lifting it up in the first place.

How to Apply Eccentric Control

So, what does controlling the eccentric look like?

• Bicep curls: Don’t just drop the weight after lifting it. Instead, slowly resist gravity and guide the weight back down with intention.

• Squats: Focus on staying tight and lowering yourself slowly into the squat. Don’t just fall into it—control your descent.

Our brains are wired to seek the path of least resistance. That’s why eccentric training requires mindfulness. If you let gravity take over, you’re missing out on key progress.

Bottom Line

To get the most out of your training, you must respect both phases of the lift. Controlling the eccentric isn’t just about safety—it’s about pushing your training to its full potential.

Don’t let your weights do all the work. Control them, and they’ll transform you.