How concentric and other contractions help build muscle.
The actual process of "pushing" or "lifting" in these exercises involves an action known as concentric muscle contraction. By definition, a concentric contraction is a contraction in which the tension of a muscle increases as it shortens.Concentric contractions are the main aspect of muscle growth and development. As the muscles contract, they begin the process of hypertrophy ("hyper" means increase, and "trophy" means growth). With muscle hypertrophy, each muscle cell will grow under the influence of constant stress. The muscle fibers themselves, known as myofibrils, are also broken down and increase muscle mass.
Although concentric contractions are vital for achieving growth, they are only one type of contractions when building muscle.
Examples
A simple way to visualize a concentric muscle contraction is to perform a bicep flexion with a dumbbell. When you lift the dumbbell from the fully extended down position to the shoulder, you will see how the biceps muscle is activated.
Although weightlifting is an exercise that we usually associate with concentric muscle contractions, there are many ways to activate muscles as they contract.
Examples include:
* Lifting phase of lifting the barbell on your hands
* Upper movement of the squat with a barbell
· Pull-up movement
* Upward push-up movement
* Upward squat movement
* Lifting phase during hamstring flexion
In everyday life, any movement-lifting is associated with a concentric contraction. The same applies to any movement in which the muscle must work against gravity. This includes sprinting, running uphill, cycling, climbing stairs and simply getting up from a chair, all of which causes the quadriceps muscle to contract concentrically.
Even carrying a baby in your arms will require concentric movements, since the biceps and forearms must constantly contract to support the weight.
Concentric and eccentric contractions
When you lift a weight, you experience a concentric contraction. On the other hand, when you slowly lower the dumbbell, the muscle lengthens, but still remains tense. This phase is called eccentric contraction. Examples include:
* Lowering the barbell down on your hands
· Downward movement of the squat with a barbell
· Downward pull-up movement
· Downward push-up movement
· Downward squat movement
* Releasing phase of hamstring flexion
Although concentric movements are effective for building muscle mass, eccentric movements can also contribute to this if you maintain constant control and tension throughout the movement.
Similarly, by maintaining constant control during concentric movements (rather than" pulling " the weight), you can build muscles much more efficiently.
Using isometric abbreviations
Increasing muscle mass and strength is a complex physiological process that requires both muscle activity and rest. Concentric muscle contraction is one of the three types of muscle activation. The other two are eccentric and isometric muscle contractions.
Isometric contractions differ from the other two types in that they are not associated with either elongation or contraction of the muscles. Rather, it is a type of activation in which the muscle is consciously tense, but the associated joints do not move.
Examples include carrying an object in front of you without moving, squatting against a wall, or holding yourself in a plank for a minute or two. In each case, the muscle is activated without moving the joints.
Although concentric contractions are more important for building muscle mass, eccentric and isometric activations should also be used for more coherent muscle building.
Weight gain should not be the only goal. You also need to develop flexibility and strength, and also increase muscle endurance (which can be provided by isometric exercises).
Result
Focusing only on concentric contractions can cause joint wear and lead to injury.
Isometric exercises can prolong the life of the joint and can even be used when recovering from an injury. Similarly, controlled eccentric movements are protective because they strengthen the muscles around the joint.
If you are not sure how to develop a workout that includes concentric, eccentric and isometric movements, talk to a trainer or kinesiologist.
