Nov 17, 2021
We are replaying one of our most popular episodes for you this
Amy and Brian go into the science behind eccentric overload and
why this little-understood movement is responsible for the
incredible gains in strength Exercise Coach clients experience in
their first six sessions. Find out what eccentric overload is and
how to optimize your exercise so you can use more effort in less
time, and see greater results.
- Eccentric training is well understood by research labs and
high-level coaches but it’s not the most common idea for your
average exerciser. It’s built into the unique way that makes
Exerbotics so effective.
- Eccentric is simply a muscle contraction. All your muscles ever
do is generate force by either contracting or detracting, and an
eccentric motion is when you are attempting to shorten your muscles
but the load is so great that your muscles actually lengthen.
- A good example is the bicep curl. When you bend your elbow to
lift the dumbbell, that is the concentric portion of the muscle
action. When you lower the weight is the eccentric portion. The
trouble is that bicep curls are not a great eccentric training
- Research shows that we get better fitness results when we
overload and meaningfully tax our eccentric strength. This is
difficult to do with traditional exercises but is built into how
the Exerbotics machine functions.
- There is a mechanical mismatch with gravity-based exercises.
You can only lower what you first lifted, which means you can never
fully optimize the exercise for the eccentric portion of the
- You need 40% more resistance in order to effectively work your
muscles eccentrically, and it’s even greater as your muscles
fatigue. We need a way to apply an appropriate resistance
eccentrically if we are going to tap into the benefits of eccentric
- Exerbotics is a connected strength training technology that
adapts to each user’s ability and strength in concentric and
eccentric movements. This allows Exercise Coach clients to give
more effort in less time by capitalizing on every second of every
- With an increase in the quality of the exercise stimulus, comes
a decrease in the time spent to get results.
- Research shows that you are going to get strength gains that
are twice as good when you can perform effective eccentric
overload. You can also gain benefits to hypertrophy in shorter
periods of time compared to traditional methods.
- Eccentric training also increases flexibility because of the
increased extensibility of the muscles involved.
- The benefits also extend to the metabolic systems of the body.
Recent research has shown improvements in cholesterol profile and a
general reduction in systemic inflammation in the body.
- When we perform effective eccentric training we get the fitness
results we want in less time, and while feeling less demanding.
Eccentric training uses fewer muscle fibers but they are generating
more force, which makes it a super stimulus for those muscles.
- The most basic exercises and protocols are automatically built
into the programs of the Exercise Coach.
- In only six sessions at The Exercise Coach, over 7000 women saw
a 33% increase in overall strength. Compare that to traditional
exercises, where it can take over a year to achieve the same
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