Two Components To Any Lift

In any given lift there are two components to the exercise, the positive and negative phase. The positive phase is referring to the concentric contraction of the lift and the negative phase is called the eccentric contraction. So now that we know that there are two different contractions in a lift how do we distinguish the two and how can we utilize them in our workouts? Chances are you are already preforming both contractions without even knowing it. Heres the break down of the two contractions:

Concentric Contraction

Like I mentioned above the concentric contraction can also be referred to as the positive phase in the lift or can be know as positive resistance training. In this phase what actually ends up happening is the muscle shortens. Think of it as flexing your bicep as an example, once you flex your bicep the muscle is shortening. This is done in an exercise by raising a weight from a starting position to full contraction. This is the part of the exercise where you do the lifting motion (ex. pushing the bar up on the bench press). This phase is actually the weakest level of strength when compared to the eccentric contraction. Another example of a concentric contraction is when doing seated dumbbell shoulder press, when you push the dumbbells overhead that is the concentric phase because your deltoids (shoulders) are shortening. 

Examples of concentric contractions:

Bicep Curls- curling the bar up

Shoulder Press- pressing the weight up to the top

Tricep Pushdown- pulling the weight down and flexing the triceps

Calf Raises- pressing up onto your toes (the top of the movement)

Eccentric Contraction

If the concentric contraction is the lifting phase then that leaves us with the eccentric phase which can be referred to as the negative phase or negative resistance training because it is the part of the lift when you are lowering the weight. In this phase the muscle lengthens opposed to shortening so if we were to relate this to a bench press when you lower the bar down to your chest your pectoral muscles (chest muscles) end up lengthening/ stretching. The eccentric contraction recruits more muscle fibres and will increase the tension on the muscle being trained. By hitting more muscle fibres with higher tension can then lead to growth. Next time you go to the gym try and lower the weight a bit slower than what you have done in the past to feel the difference. 
Examples of eccentric contractions: 
Dips- lowing your body down
Pull ups- lowering your body down
Push ups- lowing your body down
Dumbbell Rows- lowering the weight down

Now that we know the difference between the two we can start to include them in our training and lift smarter. Knowing the difference between the two contractions can help with lifting techniques, training smart in the gym, and also will help you understand tempo. I wont go into too much detail on tempo because there is an article coming up about it but an example would be something like 3:2:1. Next time you are in the gym try and stay focused on your lifts, if you are one of those gym goers that curl the bar up and just swing it right down fast try slowing it down otherwise you are missing half of the movement! Once you slow things down a bit more you will hit the muscle harder and can help you establish a mind- to - muscle connection. Enjoy! 

Ronnie Vercruyssen
"Every champion was once a contender that refused to give up"- Rocky Balboa