Eccentric Overload Efficacy and Guidelines

Training Q&A [Moderated]
1

I have heard that eccentric overload is a particularly potent stimulus for connective tissue adaptaion and can help reduce risk of injury. How much evidence is there for those claims?

Regardless of the efficacy for injury risk reduction I think it will be fun to do some eccentric overload JM press (lower it like a JM press then shift around and BP the bar back up) during my next pivot block.

Any guidelines for eccentric overload training? I am thinking I’ll use a weight far enough beyond my 1rm so that I can do max effort eccentric contractions for 3-4 seconds (maybe that’s ~125%1rm?) for sets of 3-4 (Probably won’t bother trying to use RIR, though I could set it up as failure is a rep less than 3seconds). I haven’t bothered to do any research on reccomendations, sorry if those numbers are absurd.

2

Little to none when looking at strictly the eccentric. Heavy slow resistance training, by contrast, has good evidence.

I would not do eccentric only overload training for someone looking to maximize strength gains or reduce risk of injury in barbell sports

3

Good to know. Thanks for the prompt reply doc.