Focus on three types of contractions for muscle growth 

Why You Should Focus on All 3 Types of Muscle Contraction

Hey Powerbuilders, it’s Coach Gary! Have you ever thought about how much more effective your workouts could be by focusing on all three types of muscle contractions?

If you like what you’re reading, be sure to like, share, and subscribe for more tips! Let’s break it down:

1. Concentric Contractions (Lifting the Weight)

This is the part of the movement where your muscle shortens as you lift the weight. Think of the upward motion in a bicep curl or bench press.

Concentric contractions build strength and power as your muscles push through resistance.

Cool Fact: Athletes who focus on concentric power tend to develop explosive strength, making them faster and more powerful—just like Olympic lifters or sprinters!

2. Eccentric Contractions (Lowering the Weight)

Eccentric contractions happen as your muscle lengthens while you lower the weight.

This is where muscle damage (in a good way!) happens, triggering repair and growth. Controlling the negative part of a lift boosts hypertrophy by engaging more muscle fibers.

Question: How often do you control the negative part of your lifts?

Focusing on eccentric movements can lead to serious muscle growth!

3. Isometric Contractions (Holding the Weight)

Isometric contractions occur when your muscle holds a position under tension—think of holding a wall sit or a pause during a deadlift.

Isometrics improve muscle endurance and strengthen your stabilizers.

Cool Fact: Research shows that holding isometric contractions for as little as 6 seconds can significantly increase strength in that muscle—proving that even brief holds pack a punch!

Why You Need All Three

Each contraction serves a different purpose:

• Concentric: Builds power and strength.

• Eccentric: Promotes growth and recovery.

• Isometric: Improves endurance and stability.

Mixing all three in your workouts ensures balanced muscle development, increased performance, and better injury prevention. Are you incorporating all of these into your routine?

Want help creating a balanced plan? I offer in-person and online coaching. Head over to Powerbuilding.com to get started!

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