IT’S BACK! The 3 Types of Muscle Contractions Explained | 5 Min Phys

Introduction to the 3 Types of Muscle Contractions00:00

Welcome to another episode of Five Minute Physiology with Dr. Andy Galpin. In exercise science, muscle contractions are described in three ways: concentric, eccentric, and isometric. Understanding the differences and how to use them in training increases results while minimizing injury likelihood.

Definitions00:00

• Concentric: Shortening of muscle while generating force (most popular).
• Eccentric: Lengthening of muscle while generating force (sometimes called negatives).
• Isometric: Generating force in the same position (no movement).

Examples00:31

• Concentric-only: Bicep curls, leg presses.
• Eccentric: Lat pulldowns, lowering bench press to chest.
• Isometric: Wall squat, holding bicep curl position (not moving but contracting hard).

Multi-Joint Exercises and Phases01:00

Most multi-joint exercises use all three. Bench press example:

• Start with eccentric (lowering to chest).
• Pause ( isometric ).
• Coming back up ( concentric ). Some exercises start concentric and end eccentric; others opposite. Almost all have isometric in the middle. Consider the exercise and performance to determine phase order.

Isolating Contractions01:31

• Isometric-only: Hold exact position.
• Eccentric-only: Lower from pull-up position, reset, jump back up, repeat.
• Concentric-only: Pull-up to top, drop to bottom, repeat. Depending on exercise adaptation goal, prioritize isometric-only, eccentric, concentric, or combinations.

Benefits and Downsides02:01

Eccentric

• Produce more total force.
• Great for learning exercise (requires control).
• Good for muscle growth and hypertrophy.
• Downsides: Slower (lowering on body), add more soreness (not necessarily more muscle breakdown). Good for muscle growth, strength, movement understanding.

Concentric

• Great for explosive power (move fast, pushing away).
• Good for learning.
• Less peak force, not always maximal growth. (At extremes, comparing potential.)

Isometric

Most misunderstood/underutilized. Great for focusing on positions (e.g., around injury, weakness area) without full range of motion. Fantastic for strength, hypertrophy, muscular endurance. Research clear: effective, underutilized.

Integration into Training03:30

Phased Approach (Triphasic)

• 2-6 weeks eccentric, then isometric, then concentric.
• Learn control (eccentric), own bottom position (isometric), move through concentric.

Undulating Weekly

• Monday eccentric, Wednesday isometric, Friday concentric. Across weeks or same week.

Within Workout

• Eccentric start, isometric, then concentric (or any combination).
• E.g., 1 eccentric, 5 isometrics, 1 concentric. Base on goal, outcome, constraints.

Within a Set05:01

• 1-2 reps focusing eccentric, long isometric hold, finish concentric (expands isometric time).
• Or 5-10s lowering, 1s hold, 1-10s up.

Tempo Notation06:00

Coaches use 3 numbers for tempo (time in phases):

• E.g., 121, 510.

Examples

• Plyometric jump (up/down fast): 000 (all phases as fast as possible; eccentric 0, isometric 0, concentric 0).
• Pause squat: 302 (3s down, 2s pause, explode up fast). Manipulate phases for goals.

Sample Workout Integration07:31

• Start: Speed/power (000 tempo, agility drills, peak power).
• Strength (2-3 exercises): 3s eccentric, 1s pause, explode concentric (acceleration for strength).
• Hypertrophy/endurance: 3s eccentric, 5s hold, whatever for concentric (2-3 reps due to fatigue).
• Finish: 2s eccentric, 2s hold, 5s concentric (low weight, joint-friendly, high fatigue/pump). Infinite possibilities; explore for goals.

Eccentric Overload09:01

Advanced: 110-115%+ of 1RM for eccentric only (e.g., lower heavy squat/bench). Effective; team published recent paper. Not for beginners; know 1RM. Caveats apply.

Closing10:00

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