What is Eccentric vs Concentric?

New TWM (Train With Me) programming starring June 15th! This is my personal programming. We have a 4x or 5x a week option. We’ll be including a 4 week initial block of eccentric work that I cover in the episode and i’m excited for. Come train with me! Get a 7 day free trial HERE!

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• Roig et al. 2009 meta analysis on eccentric vs concentric training (strength and cross sectional area)
• Franchi et al. research on fascicle length adaptations to eccentric training
• Maeo et al. research on long muscle length training and hypertrophy
• Pedrosa et al. research on partial range of motion at long muscle lengths
• Hägglund and Beyer protocols for tendinopathy rehab
• Nordic hamstring exercise research for hamstring injury prevention

Creators and Guests

Host

Lindsay

Wife and mother of three. I have a deep passion for learning and teaching. I also really love lifting weights and fitness.

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Dive into the joy of fitness with Lindsay and other guests exploring how it goes well and beyond the gym floor, the number on the scale, the size of your waist or the calories you're counting.

Speaker: Welcome, welcome to
the Lifting Lindsay Podcast.

I'm really excited to
be here with you guys.

Um, we are gonna be talking
about eccentric work.

you might be wondering why.

Well, June 15th, the new Train with
Me program starts, and for a good

four weeks of that, we are going to be
doing lengthen/eccentric, uh, focus.

So that's gonna be a
four to five-week block.

We're going to actually
be doing eccentric work.

Now, I know what you're gonna, y- a lot
of you are thinking, "Well, I know what

eccentric work is. You just go really
slow during that." I'm actually really

excited to do this episode today, because
I'm gonna talk about what it is, what

it's not, why we would do it if we chose
to, and the whole purpose of it, okay?

So I'm really excited to dive into this,
especially because all of my app users

who are doing the Train with Me, not
all of them are in that, but for those

who are choosing to do the Train with
Me program, a lot of you are probably

going to see some of this eccentric work.

It's not all pure 100% eccentric, but
it's a lot of lengthened and eccentric.

And you are going to see that
and be like, "What in the world?

Why are we doing this?

This seems like a lot.

Why are we doing it?" And this episode
is going to explain all of that.

So, let's dive into this.

Now, usually when you go in to the gym
and you're training, we're doing more

traditional concentric focus training.

What does that mean?

Well, when you are doing a biceps
curl, what are we usually focusing on?

We're focusing on the up, right?

The concentric, the
shortening of the muscle.

So when you're doing a pull-down,
what are you focusing on?

The shortening of the upper back
and, and, and the lats, right?

When we are doing, a bench
press and you're thinking

of that powerful up, right?

We're not, like, usually thinking, "Oh,
I'm really excited for that s- that down."

No, it's like, "Can I get it up?" Right?

When you're… Like,
that's the exciting thing.

That's what we're focusing on.

So that is typical concentric work,
and it is when we are focusing more on

the shortening and the contracting and
the balling up of that muscle, right?

If you think about a biceps curl, and
you, you know, flex your bicep and

you flex your, uh, elbow, and that,
that bicep balls up, that's the muscle

shortening and getting, you know, going
into that more contracted, uh, position.

So that's more of the concentric work.

That's typically where we
spend majority of our time.

Now, the eccentric is the other half of
that The other half of that rep, it's

the, the rep that oftentimes is ignored,
and oftentimes when people do talk about

it, they'll just say things like, "It
needs to be controlled," which it's true.

Like, I don't think we have to
overthink when we're doing a biceps

curl on the lowering part, uh, as
long as it's controlled, right?

s- there is specific eccentric
training that we can do, whereas we

focus very specifically on that other
half of the rep. Now, do I think that

this is oftentimes misunderstood?

100%. Thank you, TikTok.

Do I think people have no idea that we
can even do specific training on that?

Yeah.

Yeah.

And oftentimes when people do do some
training on it, it's kind of sporadic.

It's, like, sprinkled in, and, uh, people
don't really understand the whys of it.

And so I'm really excited and I'm
hoping to be able to teach you a little

something about this, especially those
of you who are doing Train With Me, and

you're gonna see this in the program
and be like, "Oh, this makes sense."

But not only that, I'm excited for
you to understand the whys of… And,

and what we've found out over the past
10 to 15 years of how we can do some

eccentric work and some just kind of
short periods of it, four to five weeks,

just including this into your training.

We don't stack it on top
of our regular training.

We'll go into all of that.

I'll give you some tips.

But i- I'm really excited because
those of you in Train With Me are

going to be like, "Oh, this is so
cool." And when you know the whys,

it's like, "Oh man, I'm so excited.

I'm so excited to add on and
make my muscles longer and

add sarcomeres and series."

That's what you're gonna say when
you enter into the gym with my, you

know, with my program, 'cause you're
gonna, 'cause you're gonna now know

what that means, and you're gonna be
freaking so excited out of your mind.

So let's dive into this so that
we can get you as excited as I am.

But I do wanna say that, like I, I
mentioned, I do think that eccentric

work is totally misunderstood, and the
application of it is also misunderstood,

and there's needs to be some caution
around it, and that's another

thing that we're gonna talk about.

We're gonna talk about
all of these things.

But I do wanna go over, there's been
some really cool mind-blowing research

over the past 10 to 15 years on eccentric
work, and I wanna walk you through it.

But you need to know a few things, okay?

Number one, your muscles can produce
20% to 50% more force eccentrically

than they can concentrically.

Interesting.

This is why oftentimes people say you're
stronger in the con- or in the eccentric.

So think about that, guys.

I want you to take, take
that 20% to 50% more force.

We're gonna be talking about this.

There's pretty cool application.

The lowering phase has more
force production potential than

the actual lifting phase, okay?

Which means when you hit failure on a
rep, let's just think of biceps curls.

Where are you hitting failure?

On the up.

That's where you hit failure.

So potentially we are, we're not
hitting failure on the eccentric.

Potentially we can include like, okay,
maybe we need to focus on that more

often Like, it-- I have it in my pull-ups
program in the app for those that

want to start learning to do pull-ups.

We have eccentric work specifically
because of what the research has

said, how it increases our strength.

There's m- there's great potential.

You want to increase the strength
of a muscle, work on the eccentric.

Okay, sorry, I'm getting ahead of myself.

So there's potential there that's often
being lost or not worked on as well

because we're usually just failing in the
c- the concentric and then we're like,

"Okay, we're done." But that's fine.

That's fine.

But I'm just saying that does
leave a gap of an area of

opportunity that we can train.

We can train the eccentric
better, guys, and we should be.

Um, and not just for muscle and strength,
but also for like tendon health too.

So we definitely have some--
there's some benefits in that.

But like I said, you can produce 20% to
50% more force, so keep that in mind.

We'll come back to that in the
application section because it

has huge implications for how we
structure eccentric work, right?

Number two, eccentric contractions
create more mechanical tension,

especially at long muscle lengths.

They cause more disruption to the
muscle fiber, which sounds scary, but

is actually the signal for growth.

They trigger a stronger acute response
to mTOR too, which is one of the key

pathways for muscle protein synthesis.

So all of these things are great.

All of these things, by the way,
we get through concentric work.

We, we can create mechanical tension.

Uh, we can, you know,
disrupt the muscle fiber.

We can get an mTOR response,
like all of these things.

But it's just another way that we can
train in which we can potentially,

uh, especially if, if our body's kind
of adapted and become numb to some of

the, the training that we're already
doing, m- we can include eccentric work.

It's another pathway.

But it's not just that.

It's not just another pathway.

It's not just another stimulus
N- the number three is actually

probably the coolest one of all,
and it's really nerdy and I'm gonna

explain it a b- as best as I can.

Eccentric training adds
sarcomeres in series.

What in the world does that mean?

"Lindsay, why are you saying
sarcomeres? This is stupid. What

is-- Just tell us what we wanna
hear," which is how to do this.

Okay.

W- we-- Once again, bear with me.

This is really cool.

A sarcomere is the basic contractile
unit of a muscle fiber, so it's the

tiny structure inside the muscle
that actually does the contracting.

And here's what's fascinating.

Sarcomeres can be added to your muscles
in two completely different ways.

One, they can be added in
parallel, which is side by side.

You're still probably thinking,
"Why do I care?" Well, that

makes the muscle thicker.

So you come to me and you're
like, "I want, you know,

bigger glutes, bigger delts."

Oh, so you want, you want
sarcomeres in parallel.

That's, that's what you're saying.

That's what I'm gonna start saying
to people to impress them at parties

when they're like, "I wanna build
muscles." So you want sarcomeres in

parallel is what you're doing, so
that's what you're telling me, right?

That's what…

Right?

Then maybe, maybe that can
be something that you say to

people to impress them, right?

Please don't.

Um, okay.

So don't worry, I'm not gonna lose you.

I am gonna, I, I do have an analogy
that will make this all stick, okay?

But like I said, so sarcomeres can be
added in parallel, which is side by side.

Usually when we think about that,
we think about muscle being thicker.

Or they can be added in series,
which means end to end, which

makes the muscle longer.

Uh, not the bone, obviously, let's
not get weird, but just the actual

contractile portion of the muscle fiber
gets longer because more sarcomeres are

stacked end to end inside of it, okay?

So here's a good analogy that
I think will make it stick.

So let's say you have a house
and you want it bigger, right?

So you can add more l- uh, levels
to it to go up in parallel, right?

You can add levels up.

But what if you wanted to make it
more square footage out, right?

So you can build out, and then once
it's built out, can't you-- Wouldn't

that then create more space to build up?

You get where I'm going with this?

So like I said, eccentric training,
uh, really does prefer and, and

leans towards adding sarcomeres in
series, meaning that building out.

So it can potentiate greater
muscle growth up too with this.

if you think about it, most
traditional training really

is only building up, right?

The parallel sarcomeres, the, uh,
thicker muscles, and that is great.

That is real valuable adaptation
But eccentric training builds out.

And when you build out, you're
not just adding that length, like

I said, length for length's sake.

You're adding total contractile
capacity to the muscle.

You are adding more force producing units.

That's awesome.

You're adding more range over which
the muscle can generate tension.

You are literally expanding the structure
of the muscle, not just stacking

more on top of what's already there.

And we do have, uh,
research backing this up.

I'm gonna include it all in the,
uh, notes, the show notes, just in

case you want to, read them all.

I don't know.

You're having a hard time
falling asleep at night.

You want something
great to read, go ahead.

No, it, it, the, it is interesting knowing
where all of this is coming from, right?

So concentric training tends to increase
pronation angle instead, which is how

the fibers are arranged side by side.

And, uh, eccentric is going
to kind of make it longer.

So it's, it's really, really, really cool.

But the implications of
building out are incredible.

Longer muscle fibers mean better force
production at longer muscle lengths,

better range of motion, more resilience
when the muscle is loaded in a stretched

position, which is awesome because that
is exactly where most muscle strains

and injuries can actually happen.

So we're talking about better
tendon and connective tissue

adaptation along with this all.

That's pretty cool.

That is pretty cool, guys.

So let's talk about a few
things with this though.

because there is a cost, right?

There's a cost to this.

Like I said, um, eccentrics, uh,
cause more muscle disruption.

They can produce more DOMS, that delayed
onset muscle soreness we all know, and,

and some of us are weird and we love it.

Tech- like we get excited once in a
while when we're really, really sore.

Even though it shouldn't be an indication
of a, of a good muscle training, it,

it's usually just an indication of
a new training stimulus or amount of

volume that we're not used to doing.

But it sometimes it just, I don't know.

It, it's like a pat on the back like,
"Lindsay, good job. Good job. You did,

you did good." So I still love it.

But anyways, because of this, eccentric
work does require more recovery

That is important to understand.

And if you've never done eccentric work
and, and, and suddenly you do, like some

people get excited about these podcasts or
when I talk about things on Instagram and

they get excited and they're like, "Oh,
I'm gonna do 20 sets of eccentric on…"

Okay, you're not gonna be able to
u- like you're not gonna be able

to use that muscle for two weeks
'cause you'll have such bad DOMS.

So it really can create a lot more DOMS
and it does then need more recovery.

and so we need to, we
need to think about that.

Another thing too is we'll get into
the, the application, but I do think

it's important to understand that
sometimes people will get really

excited about these things and they'll
add it to, what they're already doing.

I, I had somebody message me when I showed
a step down, I was showing eccentric on

the glutes, and usually with a step up we
focus on the concentric and I showed them

how to kind of skip over the concentric
and just work on a heavy eccentric down.

And I had a few women message me say, "Oh,
this is awesome, so can, um, can I just

use this as a burnout, uh, on my program?"

And I'm like, "No, no, no, no, no,
no, no, no. That is the, like, that

is the wor- burnouts are at the end
of a program." You, when you are doing

eccentric work, you, it, you have more
capacity for a lot more force production.

You usually have to go either
heavier or more reps depending

on, um, we'll talk about that.

So you do not wanna go into this fatigued.

You do not want to.

This is not a throw it at the end of
a training protocol as your burnout.

That is-- that's the worst
decision you could possibly do.

Remember, we're do- we're
working in longer muscle lengths.

Is there a potential when doing that
highly fatigued that may increase,

increase your chance of injury?

Yes.

So this isn't something
you end with in a program.

This is something you begin with.

That would be as silly as somebody
doing like, and I see this all the time,

somebody doing their entire training
glute, hamstring, quad training day,

and then ending with heavy squats.

Why, why would you do that?

If you really wanna do heavy squats, you
begin with that, that because that is

the most taxing to the nervous system.

You're loading your spine.

You're loading so much, you wanna
go into that fresh if you don't

want to increase the likelihood
of you getting injured, right?

So we've gotta think about these things.

But let's talk about practical
application of these, okay?

I wanna walk you through a few ways to
use eccentric work, starting with the

simplest and honestly kind of where
you want to maybe as a newer lifter

or a lifter who hasn't done a lot of
eccentric, what you should start out

with, and then moving on, uh, to how you
can kind of progress your eccentric work.

So tempo eccentrics.

So this is the, the first and most common
application for newbies, or like I said,

when you're first beginning, when you're
introducing yourself to eccentric work.

So you normally would take your normal
working weight somewhat around, you know,

a 60 to 80% of your one rep max, just
your normal working rate, weight that

you do for eight to 10 reps, and then
you just slow down the lowering phase.

You do it for four to five seconds, right?

So one, you're getting the body
used to keeping good form while

focusing on the eccentric.

Um, so we're, we're keeping it controlled,
and we're just kind of introducing it to

more time under tension on the eccentric.

Um, th- and this is a, like I said, a
valid place to start, especially if you've

never trained eccentrics intentionally.

But I wanna be honest with you,
this isn't my favorite way to do

eccentric work, and here's why

Remember what we said earlier, your
muscles can produce 20% to 50% more

force eccentrically than concentrically.

So if you're using a weight that you
can handle for the concentric and

you're not skipping the concentric,
you're not actually challenging

the eccentric to its full capacity.

You're gonna hit failure on the
concentric first, like you normally do.

Without-- Like, you'll be grinding
through the up phase while the eccentric

still has plenty in the tank, right?

But is it-- Like I said, it's a good
way to kind of prime the nervous system,

get you used to managing load as you
introduce yourself to eccentric work.

So that's what I would use
that for, is an introduction.

And even, um, i- it's one of…
Well, this is my preferred method.

So that would be kind of with a newbie
or somebody who's never done it before,

I might, I might start it out with that.

Somebody who's a little bit more trained,
this is personally how I would start them.

Um, I, I think a better way for them
would be to train, um, eccentrics.

You choose the same load you normally
would for like an eight to 10 or like an

eight concentric rep, and then perform
something like 12, maybe 13, 14 reps,

but you're skipping the concentric.

So let's use biceps curls
as an example, right?

You'll do it one at a time.

we wanna train the, it through
a more lengthened position.

So what we'll do is we'll have you lean
back on an incline bench and allow the

elbows to kind of go back and drop down
so that you're getting shoulder extension,

so the biceps are being lengthened.

Then you'll use one hand
to assist on the up.

The hand that's not doing a biceps curl
will help you skip most of the concentric

and help you assist up to the top, and
then you let go and allow that four

to five countdown on the eccentric.

We're going to choose, uh, more of a
12 reps, so it will be, lighter-ish.

This isn't heavy eccentric training yet.

This would be an introduction.

You're using your regular
weight that you're used to

controlling and controlling well.

But we're just now going to do more reps,
skip the concentric because remember,

you're, quote-unquote, "stronger" in the
eccentric, so you can-- it can last longer

than, you know, the eight concentric reps.

So that's why we'll do the 12 to 13
reps. I hope that that makes sense.

So that's kind of my preferred
method of if somebody's been

training for a while and if they
want to start moving into this.

Uh, in fact, in my Train with Me
program, you're going to see that.

Uh, when the new program starts, that's
how we're going to introduce ourselves.

We're only gonna do two sets, of
working, uh, two working sets of this.

You don't need three, four.

That's just, uh, you know, especially
at first, you don't need that.

Uh, maybe you can add to that later,
but at first, two hardworking sets,

man, and it's gonna be enough.

It will be enough.

We don't wanna create too much DOMS
either, because then that can last l- a

long time, even into the next training,
uh, day, and you don't want that to

necessarily impede a ton of your work.

But those of you doing Train with
Me, you might find that because your

body is not used to eccentric work,
that, uh, you may find you do have

an extension of DOMS past what you're
normally used to, and that's okay.

It's okay to still get in
and work that muscle again.

Just make sure that we can do it
in a controlled manner, right?

And a lot of times it kind of makes
it feel better to, to do that.

So that's kind of the
introduction into it.

And then as the training phase
continues, then what we can do is do

something more like heavy eccentric
loading or accentuated eccentric

loading, I've, I've heard it both ways.

What this one is, is now we're going
to start going heavier than what you

normally would for eight to 10 reps.

So we're gonna choose, like maybe with
biceps curls, if for eight to 10 reps

you're used to doing, you know, 15
pounds, now we're doing 20 pounds, and

instead of eight to 10 reps, we're gonna
be doing like a, a six, six reps, right?

And you assist up again, and then
the lowering part, you're making sure

that, you know, you're really nearing
failure towards the end of that, you

know, six reps with the heavier load.

Because once again, 20 to
50% more force production can

be created on the eccentric.

So we either need more reps than
you're used to while skipping the

concentric or, uh, heavier, um, weight.

Okay?

So there's a lot of
ways that we can do it.

It's really hard to explain all of them
on, uh, a podcast episode, but I will

explain one that I've been doing that's
really, uh, that we will be doing, I

should say, in the Train With Me program,
uh, for glutes, because glutes will tend

to respond pretty well to eccentric work.

Um, so if you think of a step up,
you grab weights, you step up,

that's the concentric portion.

But instead we wanna work on
the eccentric, the going down.

But it's really hard to kind
of skip the concentric, right?

'Cause you have a dumbbell in your
hand, you have to get it back up.

So what I do is I keep--
I usually only use…

Because we need to have this be a
controlled eccentric, I need to have one

hand holding something to keep me stable,
otherwise I'm just gonna fall down, right?

But we want a slow eccentric.

So what I've been doing is I, I s-
and you can do this with a pulley too.

Um, you can do it with a
pulley, you can do it dumbbell.

So I take my box, I set it next to, I've
been using, um, either a, a, a cage or

a Smith press is what I've been using,
and I keep one hand on, you know, the

bar, that allows me to control the down.

And then the other hand I keep
on the dumbbell the whole time.

But as I slowly go down, I then allow
the dumbbell to rest on top of the

box, but I keep my hand on it, and
then I lift my other leg back up, and

then I stand up, and that helps me
kind of skip the concentric, and then

I focus back on going down slowly.

So that's a step down, where we're
really skipping the eccentric

and-- or excuse me, the concentric.

We're skipping the concentric and we're
focusing on the eccentric, the down,

that lengthening out of the glutes.

like I said before, I just wanna touch
again on eccentric work for tendon health.

This has been shown time and time again.

We have tons of studies actually
on Nordic curls for hamstrings.

They, they have a huge research base
for hamstring injury prevention,

doing things like eccentric work.

So when it's incorporated well, it
can actually help prevent injury.

And I know most of you are like me.

We wanna be training until
the day we die, right?

So that is really,
really, really important.

Now, I'm gonna revisit this again
because this is important, some of

the biggest mistakes that I see are
when people are first doing eccentric

work, they don't know how to manage
the load, so they go really, really

heavy, but can't manage it very well.

So once again, when you're first
doing this, maybe stick to the

weight that you're doing for
eight reps, but just do 12 reps,

skipping the concentric, do 12 reps.

Make sure that y- you have a weight
that you can control really well, that

you're used to, and really focus on,
um, just allowing your body to focus

on that eccentric and, and not being
scared because now you're using a much

larger weight than, than you have before.

Another thing, too, um, with the step
downs, I'll use this as an example.

Sometimes the heavier ones, uh,
may, may not work very well.

L- let me use this an example.

When I do my step ups, I usually have a
95 pound dumbbell in, uh, the opposite

hand of the leg that I'm working, and then
I use one hand to be, to stabilize me,

whether that's on a bench or whatever.

I'm not pulling myself up with it,
but I'm just making sure that I'm

stable, and I like the contralateral.

I like working kind of that, that the
core has to create a lot of stability

at the hip, so I feel like we're getting
some good, um, stabilization there.

I like that the fact that contralateral
can also bring in some upper glutes

as I'm, uh, working on step ups.

So personally, that's something that
I so I will have a 95 pound dumbbell.

Now, if I were to go heavier,
and I do that for 10 reps, if I'm

going 105 pounds That's doable.

I could probably do it.

But once again, it causes a lot more--
It's almost like I'm trying to focus on

the eccentric, but having 105 pounds in
my hand, my body's not used to managing

that load, but only trying to do six reps.

Like, that's something that I'm
gonna have to build and work up to.

And so that's why I showed, like,
it, it's really important that we,

we kind of expose ourself to this
kind of training maybe a little

slower than maybe even we want to.

It's like, "Oh, Lindsay said go heavy.

I'm gonna grab, you know, 110-pound
dumbbell on my eccentrics.

Why can't I manage this
load very well?" Okay.

Uh, because maybe you have to
build up to that, especially

on a more complex exercise.

If you're doing leg extension and
you're bringing both legs up and then

you're letting one dangle and go down
while you focus on the other leg and do

eccentrics, fighting it going down, right?

That's different.

I'm not having to manage my spine and,
and some rotation caused by this, right?

I'm just focusing on my quads.

So depending on the exercise will
make it more or less difficult

how we can manage this, which
also brings up another good point.

Some exercises, it's just
hard to do this, right?

Squats, doing heavy eccentric?

No.

No, no, no.

You can't really do that unless you
had two people standing next to you

that are lifting it, you know, past
the concentric and then you're going

slow down on the eccentric Like,
that's just not going to be the best

exercise to necessarily do this with.

So we've got to be wise in our exercise
selection and how we're exposing ourselves

initially to this type of training.

Another thing too is I kept saying--
Well, I don't know if I kept

saying it, but I was thinking it.

Eccentric work is best when
we are kind of putting strain

through longer m- muscle lengths.

And so because of that, we have to keep
in mind also at longer muscle lengths,

we, we have to be careful, we have to
be able to manage the load really well,

or we could put ourselves in a fatigue
state that increases risk of injury.

So exercise selection should
be, can be geared more towards

lengthened, uh, exercises.

Like if you're gonna do a lateral raise,
set the pulley to hand height, right?

Use one arm to assist you going all
the way up, skip the concentric,

and then focus on going down.

We're gonna be doing that
in my Train With Me program.

It's a great way to work delts
in through the eccentric.

Now, you can also do this with dumbbells,
l- um, if you're on an incline.

You can lean your body over on an
incline bench so that the bottom of

the lateral raise, if you're just
doing a regular laterals, lateral

raise is gonna be the hardest.

So you can put yourself on your side
on an incline bench, and you can

actually do an L raise up and then
extend the arm out, so you're kind

of making the concentric easier.

Extend the arm out, and then
slowly do a eccentric down.

That's gonna be one of the
options for the, um, the, uh,

alternative exercise in my app.

So these are great exercises to choose,
but make sure you can control it.

We don't wanna just be throwing,
like jerking, um, in, in vulnerable

positions, uh, the pulley or dumbbell.

Make sure you can control it.

Anyways, you guys are awesome.

I hope that this is helpful.

One other thing I, I really do want
to reemphasize, one thing that I

feel like I've changed my mind on.

Over the past few years, I have done
eccentric work, w- in my program.

So y- you will notice if you've been
doing my programs, once in a while I'll

include eccentric I think I've changed
my mind on that, in that I don't wanna

kind of sprinkle it in here and there,
but I do think it's really beneficial to

spend short amounts of time, like four
weeks at a time, just really focusing and

getting the most out of, okay, we're going
to really focus on, uh, lowering volume

and, and bringing in some eccentric.

The reason why I talk about volume,
usually when we're looking at the

week for a single muscle group that
we want to grow, we say if we wanna

maximize hypertrophy, we should be
doing anywhere between 10 to 20 sets.

If you're doing 20 sets on glutes and
then on top of that you're gonna add

some eccentric work, you are just tapping
into a lot of junk volume because one,

your body has to recover from 20 sets
and now you're going to add on top of

that eccentric work that causes much
more muscle disruption, requiring much

more supplies for recovery with sleep,
nutrition, just overall lifestyle needs to

be, uh, on point and not super stressful.

Like you're kind of putting
yourself in a poor position.

It would be much better if you had like
a four to five-week block, maybe six,

where you drop volume down towards more
of like 10 to 12 and you are bringing

in some of that as eccentric work.

That would be a much more intelligent
way to program in and really use a single

block of training to work on eccentric.

That's the goal.

We're working on eccentric right now.

So in Train with Me, uh,
you're gonna see that.

I'm really excited.

It's gonna be fun.

Now, not every single
exercise is eccentric, okay?

But we're going to be focusing
on a little bit more lengthened

exercises and, uh, eccentric work,
uh, with lower volume for the summer.

So that's gonna be, well, for four weeks
and then we'll move in and into, um,

more of the typical concentric work while
slightly pushing volume up so that we

can keep intensity really high so volume
will be usually like, or around mid.

Um, I'm really excited for
this next training block.

If you're curious about it, we
have a seven-day free trial.

You can come and join us, test it out
for yourself, kind of see what it's

like, join the community, ask questions.

It's gonna be really fun training.

Um, I'm excited for it.

You guys are amazing.

You guys have a wonderful week.