11/29 Technique Tuesday

Which kind of muscle contractions is Anne demonstrating?

Concentric, Eccentric, Isometric
​Three Ways to Build Muscle Fabric

Power, strength, and speed are enhanced by building muscle. Our metabolism changes by building muscle. Our hormones change by building muscle. Our body composition changes by building muscle. Our bone density increases by building muscle. Building muscle is a key factor in improving health and increasing longevity. There are three basic ways to build muscle and we play with all of them when we train at the gym. 
​Concentric contraction is when a muscle actively shortens. When we do ring rows our biceps shorten on the pull. When we stand up from a squat the quadriceps concentrically contract to lift us up. 
Eccentric contraction is when a muscle actively lengthens. When we lower from a ring row the biceps lengthen. When we squat below parallel the quadriceps lengthen. When we deadlift the hamstrings lengthen. 
Isometric contraction is when the muscle is engaged and doesn't move. When we hold a plank our triceps, biceps, pectorals and all the trunk muscles are held in isometric contraction.  The top of a flexed arm hang is isometric. An active bar hang is isometric. A wall squat hold is isometric. 
Which types of contraction build muscle best? A combination of all three! Want to get better pull-ups? Do ring rows, flexed arm hangs, active bar hangs, and assisted pull-ups. Want to get better at push-ups? Do planks, isometric holds at the bottom, knee to plank push-ups and negatives. 
Want to get a bigger deadlift? Stop dropping the bar! When you drop the bar you miss HALF of the muscle contractions that make you stronger. Lower the bar under control to build core strength and take advantage of the concentric loading of your posterior chain. 
Want a stronger squat? Squat to your FULL depth! Your muscles get stronger by going through a complete range of concentric and eccentric loading. When you pause at the top or bottom your building strength through isometric loading. 
The lesson here? To build muscle sometimes you need to slow down and ensure you're getting the FULL RANGE of motion. This ensures you're maximizing all the muscle contractions. 
Share with me in the comments your favorite isometric contraction. 

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