Research
Mixed
Slow tempo eccentric training may not provide superior hypertrophy or strength benefits compared to faster eccentric training and may even be suboptimal for strength adaptations.
Do not assume slower eccentrics are better. Fast eccentrics may be superior for strength and power. Experiment with different tempos to find what works best for your goals.
ModerateRefutesMEDIUM confidence
the literature has shown that intentionally increasing the ECC duration may result in suboptimal strength adaptations when compared with faster ECC actions.
Why this rating
Mixed findings in the literature, with some studies showing no benefit.
Source
Implementing Eccentric Resistance Training—Part 1: A Brief Review of Existing Methods
Timothy J. Suchomel et al. · Journal of Functional Morphology and Kinesiology · 2019
DOI 10.3390/jfmk4020038
narrative_reviewCited 166×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Eccentric resistance training produces greater neuromuscular adaptations (strength, power, hypertrophy) than concentric or traditional resistance training due to supramaximal force production and specific morphological changes.Good
- Flywheel inertial training (FIT) provides an eccentric overload stimulus dependent on concentric velocity and inertial load, but its effectiveness is highly dependent on user technique and training status.Moderate
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