Eccentric Training: Build Strength Faster, Prevent Injuries, and Recover Better

When people think about building strength, they often focus on the concentric part, or lifting, of an exercise. The eccentric phase, where we lower or lengthen, is where the real magic happens.

Focusing on the eccentric part, helps you build muscle faster. It also aids in recovering from injuries and makes your body stronger and more resilient.

Here’s exactly why eccentric training matters and how you can use it to your advantage in your training:

Why Does Eccentric Training Matter?

The eccentric portion of any movement actually creates the greatest muscle fiber breakdown. It may sound intense, but this controlled stress helps your muscles grow stronger and tougher.

By deliberately reducing your speed and managing the eccentric phase, you:

• Increase muscle strength quickly

• Speed up recovery from injury

• Reduce the risk of future injuries

• Improve your ability to handle explosive movements

Here are some practical ways to use eccentric focused training with your Hyper Pro:

• Start by lowering weights or your body, slowly. This builds strength and control.
• Use eccentric training for exercises that you find highly challenging.
• Focus on form. Good technique is crucial for safety and effectiveness.
• Add this training method a couple of times a week for best results.

Enjoy your workouts!

Different Ways to Train Eccentrics

• Eccentric Training: Aim to lower at the slowest possible rate. This can be done on weighted movements or bodyweight movements.

• Eccentric Overload: This technique involves using slightly more weight than you can lift concentrically (on the way up). Assist yourself during the concentric phase, then focus on slowly controlling the eccentric (lowering) phase of the movement1. Nordic Curls (Hamstring-Focused Eccentrics)

1. Nordic Curls 

Nordic curls are notoriously challenging, especially when you're just starting out. Exploding up from the bottom (the concentric portion) might be difficult or even not recommended at first. That's where eccentric training shines.

Focusing on a slow descent (eccentric) helps build tissue tolerance and hamstring strength. This approach boosts your resilience. It also prepares you for success with full, explosive Nordics in the future.

How to:

• Set your Hyper Pro to the incline Nordic Curl position.

• Secure your ankles under the ankle pads.

• Lean forward slowly while keeping your glutes engaged. Control the descent with your hamstrings.

• Lower yourself as slowly as possible until you need to gently catch yourself with your hands.

• Use your hands to push yourself back to the starting position and repeat.

2. Hamstring Curls with Eccentric Focus

Hamstring curls can easily turn into a momentum-driven exercise, especially when lowering. We don't blame you, its really fun to lift a lot of weight on this movement! But by consciously controlling the eccentric portion, you amplify the benefits dramatically.

How to:

• Set up your Leg Developer on the Hyper Pro.

• Curl your legs upward, contracting your hamstrings fully.

• Lower your legs slowly. Focus on resisting gravity as you return to the start position.

• Keep tension in your hamstrings through each phase of every rep.

3. Reverse Hyperextensions with Controlled Eccentrics

Reverse Hypers are fantastic for strengthening your lower back and glutes. Adding eccentric control further increases muscle activation and reduces injury risk.

How to:

• Set your Hyper Pro in Reverse Hyper mode.

• Lift your legs and weight upward by squeezing your glutes and low back muscles.

• Instead of quickly dropping back down, slowly control the descent, maintaining tension throughout.

• Take 3-5 seconds to lower the weight and legs before repeating the movement.

4. GHD Sit-ups with Eccentric Control

Even your core can benefit from eccentric overload. Controlling how you lower in GHD sit-ups boosts your abdominal strength and core stability.

How to:

• Set your Hyper Pro into 90° Back Extension mode and attach the GHD attachment.

• Secure your feet and sit belly-up.

• Lean your torso back slowly. Control the movement until you feel a deep stretch in your abs.

• Then sit up again, engaging your abs powerfully on the way back up.

Conclusion: Train with Control for Greater Gains

Here are some movements you can do on the Hyper Pro that would benefit you to control the eccentric on.

• Nordic Curls

• Hamstring Curls

• Reverse Hyperextensions

• GHD Sit-ups

Strength and resilience aren't built by rushing movements—they’re earned through deliberate control. Incorporating eccentric focused movements into your training not only helps you become stronger faster, but also builds a body that's less prone to injury and better prepared for explosive, athletic movements.

If you're looking to bring the gym to you, the Hyper Pro gives you everything you need to do ALL of the movements in this article right from home!