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It’s common for people to only focus on bringing the weights up and forget to control the weight down. We have solid evidence showing this is not beneficial for muscle growth.
A 2017 meta-analysis shows the eccentric (lowering down) part of a lift is at least as important as the concentric (bringing up) for muscle growth . This is in line with a 2009 systematic review by the University of British Columbia . Therefore, make sure the muscles you’re training control the weight down, rather than letting gravity do the work for you. If you swipe left, you can see an example video on how this looks for biceps.
It remains unclear whether performing additional heavy “eccentric reps” further contributes to muscle growth, but it’s worth experimenting with if you want to try something new in your training [1, 3, 4]. Would you be interested in a post that goes a bit more in detail on heavy eccentric training specifically? If so, let me know in the comments below and I’ll make one soon.
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