I’ve been training with weights consistently since 1999, at the age of 19, and one thing hasn’t changed much in most commercial gyms: lifters tend to perform a very fast, uncontrolled eccentric phase — the “negative” portion of a lift, where the load moves in the same direction as gravity.
Intuitively, I always favored a slower and more controlled eccentric, simply because I felt the muscle working more effectively. But also because, logically, I was thinking that with better control the risk of injury would have been lower.
However, it wasn’t until about a decade later, when I learned from my late mentor Charles Poliquin, that I fully understood the science behind tempo as a critical training variable — and how controlling the eccentric phase could dramatically improve both strength and hypertrophy.
Why Most People Train Wrong
Take a look at how the majority of people execute their exercises in any commercial gym.
You’ll see a “cannonball” or drop-and-bounce style. The lifter drops rapidly, using momentum and the stretch–shortening reflex to rebound upward.
While this can allow for heavier loads or more reps, it’s not the most effective way to build muscle or strength.
The key lies in controlling the eccentric phase, increase the duration and the quality of the set.
What the Research Says
It’s not only a matter on hypertrophy and muscle mass development.
It’s also a matter of getting stronger and improve sport performance.
Renowned biomechanist Tom McLaughlin found that the most successful powerlifters are those who have the best control over the load during the eccentric phase. This slow, deliberate lowering creates several advantages:
Greater muscle fiber recruitment
Improved connective tissue strength (tendons and ligaments)
Enhanced motor control and technique
Higher time under tension → a key driver of hypertrophy
From a performance standpoint, controlled eccentrics also improve rate of force development. Athletes who master this can decelerate later and transition more explosively from eccentric to concentric phases — a skill that directly boosts short-term speed.
How to Overload the Eccentric Phase
If you’ve never used tempo training before, you can make eccentrics more effective by going slower, simply doing a 3-4 seconds controlled negative.
Two other practical methods are:
Last Rep Slower Eccentric. After performing your normal set with regular tempo, on your last rep you do a very slow eccentric phase (up to 10-30’’ – Yes! THIRTY SECONDS). Use this method only for exercises that allow you to drop the weight or finish the rep at the end of the eccentric phase.Good options are DB presses, chin-ups, deadlift from floor, dips. If you wanna do with squat or bench press please set the safe pins at the right high to save your life…
Eccentric Only Set. This method requires you to perform only the eccentric portion of the lift – so no concentric phase! However, this is not a discount in your training because you must do with heavier loads or with very slow eccentric phase.
Basically, you ask a partener to help you lift the weight or, for some exercises like dips and chin-ups, you simply jump up to reach the top portion of the lift before executing the lowering phase.
The “4 + 2” Eccentric Method
Another great method I’ve learned from Charles R. Polqiuin, is the 4 + 2 method.
This is actually one of the most effective techniques to build both size and strength, but it’s more suited for intermediate and advanced lifters.
How to do it:
Perform 4 repetitions with your 4RM load (full range, both eccentric and concentric phases)
Then increase the load and perform 2 eccentric-only reps, with a spotter assisting on the concentric phase
This approach maximizes mechanical tension and recruits high-threshold motor units — the fibers most responsible for muscle growth.
Practical Takeaways
Slow down your eccentrics: aim for 3–6 seconds in most hypertrophy and strength phases.
Use eccentric overload techniques periodically (every few weeks) to avoid excessive fatigue.
Always maintain perfect form — the goal is controlled tension, not just moving slowly.
By mastering the eccentric phase, you’ll not only build more muscle and strength but also improve joint integrity, resilience, and athletic performance.
Work with me — If you want a personalized training program that applies advanced methods like eccentric overload for maximum results, click here to apply for my 1:1 coaching.