Exzentrisches Training: Kompletter Guide zu Negativen & langsamem Absenken

What is Eccentric Training?

Eccentric training emphasizes the lowering or lengthening phase of an exercise—the part where your muscle lengthens under tension. In a bicep curl, the eccentric is when you lower the weight back down. In a squat, it's the descent.

What makes eccentric training special: your muscles can produce 20-40% more force during the eccentric phase compared to the concentric (lifting) phase. This means you can overload your muscles beyond what you can lift, creating a powerful stimulus for strength and growth.

The Science Behind Eccentric Training

Eccentric training creates unique physiological adaptations:

• Greater muscle damage: Eccentric contractions cause more microtrauma to muscle fibers, which signals growth when you recover. This is why you're more sore after lowering-focused work.
• Fast-twitch fiber recruitment: Eccentrics preferentially recruit Type II (fast-twitch) muscle fibers, which have the greatest potential for size and power gains.
• Lengthened position overload: Muscles in their stretched position (like the bottom of a curl or fly) experience more tension during eccentrics, and research shows this position is most effective for hypertrophy.
• Fascicle lengthening: Eccentric training can increase muscle fascicle length over time, potentially increasing force production capacity.
• Tendon strengthening: Controlled eccentrics are highly effective for tendon health and injury rehabilitation, especially for tendinopathies.

Types of Eccentric Training

1. Slow Eccentrics (3-5 seconds)

The most accessible form of eccentric training. Simply control the lowering phase of any exercise for 3-5 seconds. Used in methodologies like the Kuba Method (3-second eccentrics) and Mentzer HIT (4-second eccentrics).

Best for: General hypertrophy, form improvement, beginners

Example: Bench press with 3-second lowering, regular speed pressing

2. Accentuated Eccentrics

You use a heavier load during the eccentric phase, then reduce it for the concentric. This requires special equipment (weight releasers) or a partner to add/remove weight mid-rep.

Best for: Advanced strength development, breaking plateaus

Example: Squat with 120% 1RM lowering, partner removes plates, stand up with 80%

3. Supramaximal Negatives

Using loads 100-120% of your 1RM for the eccentric only. You lower a weight you cannot lift, and partners help you return it to the starting position. Very demanding and requires spotters.

Best for: Advanced lifters, maximal strength, overcoming sticking points

Example: Bench press 110% 1RM, lower for 5 seconds, spotters lift it back

4. Negative-Only Training

Performing only the eccentric portion of exercises. Common with bodyweight movements where you can't yet do the full movement (like pull-up negatives for beginners).

Best for: Building toward full movement capability, rehabilitation

Example: Jump to top of pull-up, lower for 5-8 seconds, repeat

5. Eccentric Isometrics

Pausing at the stretched (bottom) position during the eccentric phase. Combines benefits of eccentrics with lengthened position overload.

Best for: Mobility, muscle lengthening, hypertrophy

Example: Dumbbell fly with 3-second lower, 2-second pause at stretch, press up

How to Implement Eccentric Training

1. Start with controlled eccentrics: Before advanced techniques, master 3-4 second lowering on all exercises.
2. Choose appropriate exercises: Machines and cables are safer for eccentric emphasis. Free weights require more caution.
3. Reduce load if needed: Slow eccentrics are harder. Start 10-20% lighter than normal.
4. Count consistently: "One-thousand-one, one-thousand-two" for accurate timing, or use app-based tempo coaching.
5. Prioritize quality: If you lose control of the eccentric, the set is over. Never let the weight "drop."

Best Exercises for Eccentric Training

Excellent (Safe Solo)

• Leg Press: Easy to control, low injury risk, can go slow safely
• Cable Exercises: Constant tension, easy to control speed
• Machine Exercises: Guided path, safe at failure
• Dumbbell Exercises: Can drop weights if needed
• Bodyweight: Pull-up negatives, push-up negatives, Nordic curls

Good (With Caution)

• Romanian Deadlifts: Great for hamstrings, but watch lower back
• Barbell Rows: Control the lowering, don't bounce
• Lunges: Eccentric on front leg during descent
• Overhead Press: Control the descent, don't hit your head

Requires Spotter

• Bench Press (supramaximal): Never do heavy negatives solo
• Squat (supramaximal): Use safety pins or partners
• Skull Crushers: Control is crucial, spotter recommended

Programming Eccentric Training

For Hypertrophy

• Use 3-4 second eccentrics on most exercises
• 8-12 rep range with controlled lowering
• Apply to 60-80% of your working sets
• Focus especially on isolation exercises

For Strength

• Use supramaximal negatives (105-120% 1RM) sparingly
• 2-4 reps per set, 2-4 sets total
• Only 1-2 exercises per workout
• Use for primary compound lifts only

For Rehabilitation

• Slow eccentrics (5-8 seconds) at light loads
• 3 sets of 10-15 reps
• Daily or every other day
• Progress load gradually over weeks

Sample Eccentric Training Workouts

Upper Body Hypertrophy (Eccentric Emphasis)

• Incline Dumbbell Press: 3x10 with 4-second eccentrics
• Cable Row: 3x12 with 3-second eccentrics
• Dumbbell Fly: 3x12 with 4-second eccentrics + 2-second pause at stretch
• Lat Pulldown: 3x10 with 4-second eccentrics
• EZ Bar Curl: 3x10 with 4-second eccentrics
• Tricep Pushdown: 3x12 with 3-second eccentrics

Lower Body Strength (With Negatives)

• Back Squat: 3x5 with 3-second eccentrics
• Leg Press Negatives: 3x6 with 5-second eccentrics (heavier than normal)
• Romanian Deadlift: 3x8 with 4-second eccentrics
• Nordic Curl Negatives: 3x5 with 5-second eccentrics
• Calf Raise: 3x15 with 3-second eccentrics + 1-second pause at stretch

Eccentric Training Mistakes to Avoid

• Going too heavy too soon: Supramaximal negatives are advanced. Master controlled 3-4 second eccentrics first.
• Neglecting recovery: Eccentric training creates more muscle damage. You'll need more recovery time (48-72+ hours).
• Every exercise, every workout: Don't do slow eccentrics on everything. It accumulates excessive fatigue.
• Ignoring the stretch: The bottom position is where eccentric training shines. Don't rush through it.
• Skipping spotters: For supramaximal work, ALWAYS have competent spotters. No exceptions.
• Using on Olympic lifts: Snatch and clean & jerk should not be slowed—drop the weight instead.

Eccentric Training vs Other Techniques

Who Should Use Eccentric Training?

• Intermediate/advanced lifters: Ready to add intensity techniques for continued progress
• Hypertrophy-focused: Maximizing muscle damage and growth stimulus
• Strength athletes: Breaking through sticking points with supramaximal work
• Beginners (controlled eccentrics only): Building proper form and control
• Rehabilitation: Eccentric protocols are evidence-based for tendon healing

Not recommended for: Those already very sore/fatigued, during high frequency training blocks, or anyone without proper spotters for supramaximal work.