#010/1 – Eccentric

It’s not about lifting. It’s about resisting.

When people think about getting stronger, they often think of just lifting heavy weight. But real muscle growth and strength should be thought of in the lowering/resisting phase of any exercise. Out of the three topics I’ll be covering in this series, the eccentric is arguably the most essential; in the fact that it is the main driver for building muscle and strength.

In this issue, we’ll be covering what the eccentric is, why you should focus on it, and how you can apply it to your training.

Let’s get started!

Simply put, the eccentric contractions occur when a muscle lengthens under load.

Examples:

Greater Strength Gains
Eccentric work builds more tension in the muscle, often leading to greater hypertrophy and strength gains than concentric (lifting) alone.

Tendon & Joint Health
Controlled lengthening strengthens tendons and connective tissues. This is key for injury prevention and long-term joint health.

Improved Movement Control
The better you can decelerate, the better you can move. Eccentric control is foundational for agility, athleticism, and even explosive power.

Higher Force Tolerance
Eccentric loading increases your body’s ability to handle high forces. Which is essential for contact sports and combat athletes.

Tempo Training
Slow the eccentric phase (e.g., 4–6 second lowers).

Use this in squats, push-ups, pull-ups.
Try: 3 sets of 5 reps with a 5-sec negative squat.

Eccentric-Only Lifting
Use heavier weights for the lowering phase only (assisted back to start).

Think: Nordic hamstring curls, heavy eccentric bench presses, beginning at the top of pullup and controlling the lowering portion.

Overload Eccentrics
Use supra-maximal loads (heavier than your 1RM) assisted on the lift, lowered under control.

Advanced technique; ideal for strength athletes and power output: Follow coaching guidance*

Plyometric Eccentrics
Jumping and landing drills train the body to absorb force fast.

Box jumps + depth drops = dynamic eccentric control.

Eccentric Pull-Up Holds-
Jump to top → hold 2s → lower for 5–6s → repeat
3-5 sets of 5-8 reps
Builds back, biceps, grip, and scapular control. Break it up throughout the day or all at once. Switch up grip type every set or every new sequence day.

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As a coach and athlete, I see eccentric work as the glue that holds your performance together. Whether thats for increased muscle and strength, performance, and/or becoming just a little more resilient. Most people rush through this part. The ones who don’t? They move better, last longer, and dominate harder.

If you’re only focusing on the getting through the lift as quick as possible, you’re leaving out so much progress. Slow things down this week, feel the control, and become stronger.

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Thank you,

Stephen Holmes Founder, Linking Performance & The Weekly Standard