When it comes to fitness, there’s an ongoing debate: can you train for both flexibility and strength at the same time? Traditionally, stretching has been seen as the go-to method for improving flexibility, while resistance training is all about building strength. But a groundbreaking new study on eccentric training suggests there’s a way to do both – and it might just revolutionize your workout routine.
Researchers from Japan explored the effects of eccentric-only resistance training, focusing on its ability to improve hamstring flexibility while also boosting muscle size and strength. The results are exciting: participants experienced a significant reduction in muscle stiffness, paired with gains in strength and muscle volume.
The power of eccentric training
What Is Eccentric Training?
Eccentric movements occur when your muscles lengthen under tension – think about slowly lowering a heavy weight. In this study, participants performed stiff-leg deadlifts using only the eccentric portion of the lift. Over 10 weeks, they progressively increased their training intensity and frequency, with some completing up to 900 controlled repetitions.
Why It Works
Unlike static stretching, which temporarily increases flexibility, eccentric training seems to remodel muscle tissue, making it more pliable and functional. At the same time, this type of training activates muscle fibers, leading to strength and size gains.
The Key Takeaways
- Reduced Muscle Stiffness: The semimembranosus (a key hamstring muscle) showed improved flexibility, with stiffness decreasing by 11.4%.
- Enhanced Strength: Participants saw a 20–26% increase in knee flexion strength.
- Muscle Growth: Muscle volume increased by up to 7.4% over the 10-week period.
How to Try It
Incorporating eccentric movements into your routine is easier than you think. Start with exercises like controlled deadlifts or squats, focusing on slowly lowering the weight. Keep the movements controlled and progress gradually to avoid injury.
Whether you’re an athlete, a fitness enthusiast, or someone looking to stay injury-free, eccentric training could be the missing piece in your workout puzzle. It’s time to rethink how we train for flexibility and strength – because you can have both.