Typically, most guys focus on doing work as the bicep contracts into the big cannonball everyone wants, and then relaxing the muscle as they lower the weight for the next rep.

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Eccentric movements also factor heavily in activities like walking down steps or running down a hill, where your muscles act as a sort of braking system.

Bottom line: Eccentric exercise puts muscles under tension for longer, stimulating more muscle growth."The eccentric portion of a movement has been shown to have the greatest impact on muscle development," says Eraldo Maglara, NSCA-C. T., "Eccentric training focuses on slowing down the elongated movement of the exercise in order to challenge the muscle for repair and growth." Muscles can also support more weight in the eccentric phases of exercise than they can in concentric phases.

What's more, a 2008 Wayne State study showed that full-body eccentric training causes muscles to burn more energy at rest for up to 72 hours after exercise—in both experienced weightlifters and untrained people.

You probably already incorporate eccentric exercise into your workout without even knowing it.

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