Comparing Eccentric vs. Concentric Muscle Actions For Hypertrophy
A systematic review and meta-analysis.
Through a systematic review and meta-analysis, this study compared the effects of eccentric (ECC) and concentric (CON) muscle actions on muscle hypertrophy in healthy adults.
PMID: 39652733
Researchers investigated whether ECC or CON muscle actions were more effective for muscle growth in healthy adults, as different physiological mechanisms are involved in each contraction.
Key Points
Methods: Systematic review and meta-analysis of randomised/controlled trials from multiple databases.
Inclusion Criteria: Studies involving healthy adults, comparing ECC and CON resistance training programs, and assessing hypertrophy outcomes using direct imaging techniques.
Results
Overall Findings: No statistically significant difference between ECC and CON for muscle hypertrophy (p = 0.179).
Subgroup Analysis:
Upper limb muscles: ECC favoured (p = 0.018)
Interventions ≤8 weeks: ECC favoured (p = 0.046)
Muscle thickness assessment: ECC favoured (p = 0.0352)
Isokinetic contraction: ECC favoured (p = 0.0251)
Age and Duration: No differences found between ECC and CON for different age groups (18-59 and ≥60 years) or interventions lasting >8 weeks.
Practical Takeaways
Balanced Training: Incorporate both ECC and CON exercises in your routine for overall muscle growth.
Upper Body Focus: Consider emphasising ECC movements for upper body exercises.
Short-Term Programs: ECC training may be more effective for shorter interventions (≤8 weeks).
Variety: Include both ECC and CON exercises to target different aspects of muscle development.
