Buzz
Recent research highlights that muscle growth can occur simply by lowering weights, even without the initial lifting phase. Though this might appear groundbreaking, it essentially reaffirms a long-established fact: the eccentric (lowering) phase of an exercise also effectively engages your muscles.
This principle is akin to the technique used in negative pullups. For those unable to perform a complete pullup, starting at the top position—achieved by jumping or using a step—and then lowering yourself down mimics the same muscle engagement as pulling up.
This method targets the same muscles required for a full pullup. As your strength improves, so does your control over the movement. Initially, you might struggle to resist gravity, but with consistent practice, you’ll be able to lower yourself gradually, perhaps taking up to 10 seconds. Over time, this progression will enable you to perform a full pullup.
What were the findings of the study?
The study currently circulating is this one, which focused on young adults with no weight training experience in the past six months. Participants were divided into groups of 14, each assigned to train using either the concentric (lifting) phase, the eccentric (lowering) phase, both phases, or neither.
Participants who only performed the lowering phase experienced strength gains comparable to those who performed both lifting and lowering. Researchers highlighted that, technically, these individuals achieved similar strength improvements while doing only half the work. This led to headlines such as “Less gym time, same results,” despite the fact that the time commitment remains similar—10 reps of lifting and lowering take about the same time as 10 reps of just lowering.
How can you lower a weight without lifting it first?
Before exploring the usefulness of eccentric reps and the precautions to consider, it’s important to address a common question raised about this study: How is it possible to only lower a weight? Doesn’t it need to be lifted initially to be lowered?
Indeed, there are numerous ways to overcome this apparent challenge. Observing gym routines reveals various methods people use to focus on or isolate eccentric contractions:
Pullups: Step onto a bench to reach the top position, then lower yourself down slowly.
Curls: Use momentum from your hips to lift the bar, then control the descent.
Pushups: Start on your hands and knees, extend into a plank, and lower your body by bending your arms.
Single dumbbell exercises: Lift the weight with both hands, then lower it using only one.
Machines like leg press: Push the weight with both legs, then remove one leg and return to the starting position using the other.
In these scenarios, the weight is typically lowered slowly. (Simply dropping it doesn’t engage the muscles effectively.)
You can also highlight the eccentric phase with a manageable weight. For instance, Romanian deadlifts involve starting at the top (after lifting the bar from the floor or a rack) and lowering it slowly until you feel a hamstring stretch. Then, you rise quickly and repeat the slow descent. These are often performed with lighter weights compared to standard deadlifts.
Why eccentric reps aren’t a shortcut
Eccentric reps are effective, but they aren’t a miraculous shortcut to more efficient workouts.
Keep in mind that a standard workout involves both lifting and lowering weights. You’re already reaping the benefits of eccentric movements, even if you’re also lifting the weight. Traditional up-and-down reps are often more straightforward, as you might have noticed from the earlier “how-to” examples. For instance, stepping up to a pullup bar and slowly lowering yourself takes more time and can be more cumbersome than simply performing a series of up-and-down reps.
Eccentric reps are employed for particular purposes at specific times. Cheat curls are a prime example: you might perform standard curls and then use momentum for the final reps (lifting with assistance, lowering strictly) to squeeze in a few extra repetitions. Similarly, negative pullups are useful when full up-and-down pullups aren’t yet achievable.
Opinions vary on how much to prioritize the eccentric phase in regular training. For instance, during deadlifts, some people drop the weight quickly at the top, while others lower it slowly to maximize the eccentric benefits. Each approach has its merits: slow lowering may enhance muscle growth, while dropping the weight reduces fatigue, enabling more sets or heavier lifts.
It’s also worth noting that eccentric reps cause greater muscle damage compared to concentric movements. This has both advantages (more damage can lead to increased repair and growth) and disadvantages (greater soreness and a higher risk of injury in some cases).
Should you incorporate slow weight lowering into your routine? Absolutely, it’s a strategy worth exploring! However, you don’t have to limit yourself to just one approach. For instance, many people perform standard squats on one day and switch to squats with a controlled descent on another day. When an exercise has both advantages and drawbacks, the optimal solution is often to combine both methods.
