Eccentric Strength Training: The Key Benefits of ARX Adaptive ResistanceIn fitness, eccentric training is a powerful yet often overlooked technique. By focusing on the muscle-lengthening phase of an exercise, eccentric loading can significantly enhance strength, muscle growth, and overall fitness. At Fortis Fit, we use cutting-edge Adaptive Resistance (ARX) machines to maximise the benefits of eccentric training. Here’s how it works and why it matters.
What is Eccentric Training?
Eccentric training emphasises the “negative” phase of an exercise, where the muscle lengthens under tension. This phase is crucial as muscles can generate up to 40% more force during eccentric contractions compared to concentric (lifting) contractions. For example, lowering a barbell during a bench press involves eccentric contraction.
With traditional weights, we are often underloaded during the eccentric phase because we must choose a weight we can lift at our weakest point. This means that while we could handle much heavier weights during the eccentric phase, we don’t because of the limitations imposed by our strength during the concentric phase.
Benefits of Eccentric Training
- Increased Strength: Eccentric training allows muscles to handle heavier loads, leading to greater strength gains.
- Muscle Growth: Eccentric contractions cause more muscle damage, stimulating a substantial hypertrophic response as muscles repair and grow stronger.
- Improved Flexibility: Eccentric movements stretch the muscles, promoting better flexibility and joint health.
- Higher Metabolic Rate: The repair process after muscle damage boosts metabolism, aiding in fat loss and overall fitness.
Maximising Mechanical Tension
Mechanical tension, a key driver of muscle growth, is optimised during eccentric training. Dr. Brad Schoenfeld’s research highlights that mechanical tension from force generation and muscle stretch is essential for hypertrophy. Eccentric contractions enhance this tension, significantly boosting muscle growth.
Adaptive Resistance Technology
At Fortis Fit, our ARX machines provide adaptive resistance, ensuring optimal eccentric loading. Unlike traditional weights, ARX machines adjust resistance in real-time based on your strength output. Key benefits include:
- Real-Time Resistance Adjustment: ARX machines automatically adjust resistance, maximising tension during eccentric contractions without risk of injury.
- Controlled Movements: Precise control over speed and range of motion ensures safe and effective eccentric training.
- Efficient Workouts: Achieve significant muscle activation and strength gains in less time, ideal for busy professionals.
Conclusion
Eccentric training is a game-changer for improving strength, muscle mass, and overall fitness. With ARX technology at Fortis Fit, you can maximise the benefits of eccentric loading safely and efficiently. Join us at Fortis Fit and elevate your fitness journey with the power of eccentric training and adaptive resistance technology.
Visit Fortis Fit today and discover the transformative power of eccentric training!
