Week's Best in BS Free Fitness - Vol 31


Dr. Jacob Harden

Doctor of Chiropractic/ USAPL powerlifter

DIFFERENT TYPES OF MUSCLE CONTRACTION In fitness and rehab, the only way to progress is by incrementally adding more and more stress to the system over time. This is called progressive overload.๐Ÿ“ˆ๐Ÿ’ช . You've heard me talk about different types of loading like eccentric and isometric, and ๐Ÿ˜• I get asked all the time what I mean. So here we go. . There are 3 types of muscle contraction. . Concentric: ๐Ÿ”นThis is "lifting a weight". The muscle being contracted (bicep here) actively shortens as it contracts. This is what is most often though of when we think about training and lifting. Eccentric: ๐Ÿ”นThis is "lowering the weight". The muscle lengthens while it contracts. If concentric is the gas pedal of your car, eccentric is the brakes. It controls the movement of a joint. It is also where the most muscle damage occurs so slowing down the negative portion of a lift will often leave you sore. The flip side is also true though as something like a kettlebell swing can be great conditioning as there is minimal eccentric and little muscle damage from which you have to recover. Isometric: ๐Ÿ”นThis is "holding the weight". The muscle does not change length and the joint does not move during the contraction. Isometrics are great for early rehab phases and is the first loading we introduce after injury. Strength gained from isometrics is fairly position specific so they are useful for strengthening end ranges and weak points in a lift. So now you know what I mean when I talk about these different loading schemes. (Plus you'll be ready for the next trivia night ๐Ÿค“) Hope you learned a little something! Tag your favorite Myonerd friend and share the wealth! #MyodetoxOrlando #Myodetox

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