Eccentric Phase (Lowering the Weight) – Most Muscle Growth – Causes the most muscle fiber damage, leading to greater repair and hypertrophy. – Increases time under tension, which boosts muscle protein synthesis.
Concentric Phase (Lifting the Weight) – Strength Gains – Builds power and explosiveness but leads to less muscle fiber breakdown.
Isometric Phase (Pausing at the Top/Bottom) – Stability & Endurance – Strengthens tendons and ligaments, improving overall muscle control.
Slowing Down Eccentric Movements Maximizes Growth – Lowering the weight for 3-5 seconds increases muscle activation and stimulates hypertrophy.
Training Volume Matters More Than Just Phases – Aim for progressive overload with controlled reps and increased resistance over time.
Combining All Phases for Optimal Results – A mix of eccentric-focused, concentric, and isometric training ensures balanced muscle growth.