Mixed
Eccentric isokinetic training produces significantly greater strength gains in eccentric muscle actions than concentric training produces in concentric actions, with hypertrophy and neural activation contributing to strength increases in both modes.
To maximize strength, incorporate eccentric-focused training. Perform 3 sets of 10 repetitions, 3 times a week, for 10 weeks. Focus on maximal effort during the lowering phase. Expect significant strength gains, particularly in movements involving eccentric actions, driven by both muscle growth and neural adaptations.
We conclude that Ecc is more effective than Con isokinetic training for developing strength in Ecc isokinetic muscle actions and that Con is more effective than Ecc isokinetic training for developing strength in Con isokinetic muscle actions. Gains in strength consequent to Con and Ecc training are highly dependent on the muscle action used for training and testing. Muscle hypertrophy and neural adaptations contribute to strength increases consequent to both Con and Ecc training.
Why this rating
Randomized controlled trial with objective measures (MRI, dynamometry) and statistical significance, though limited to young healthy women.
Source
Effects of concentric and eccentric training on muscle strength, cross-sectional area, and neural activation
Elizabeth J. Higbie et al. · Journal of Applied Physiology · 1996
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