• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Concentric Strength Training Perfectly Suited For Newbies

The vast majority of exercises integrated into our modern resistance training workouts focus on the concentric phase (muscle shortening/contracting) of the movement.

Written by Andy Peloquin Last updated on Nov 22, 2021

Concentric training is the most commonly utilized strength training protocol, and the vast majority of exercises integrated into our modern resistance training workouts focus on the concentric phase (muscle shortening/contracting) of the movement.

According to a new study, concentric-only strength training may be an efficient way to increase muscle hypertrophy without edema (swelling) and eccentric muscle damage.

To test the hypothesis, researchers gathered 13 untrained men and subjected them to twice-weekly concentric workout sessions for four weeks. The workouts consisted of sets of 8-12 reps to failure of concentric-only unilateral shoulder presses and dumbbell curls. With each session, the researchers increased the training loads. Over the course of the training session, the subjects were also given 500 ml of whole milk to consume.

To determine the effects of the concentric-only training protocol, the researchers assessed soreness, muscle thickness, lean mass, echo intensity, isokinetic strength, and flexed and relaxed arm circumference. These tests were conducted every 72 to 96 hours for the four weeks of the testing period.

After the four weeks, the researchers collected the final data. They found that the concentric-only training protocol did not affect echo intensity, peak torque, or relaxed arm circumference.

However, there were visible changes to muscle thickness, lean mass, and flexed arm circumference before the end of the protocol. The seventh test revealed a 0.2% increase in lean muscle mass, while the eighth and final test revealed a 3.5% increase. Muscle thickness increased by as much as 0.31 centimeters within the four weeks of training.

What this SUGGESTS is that concentric-only strength training programs are suitable for beginner resistance trainees. Not only can they lead to detectable results (as seen via the data above), but the hypertrophy is likely to occur without edema (swelling) and eccentric muscle damage. For those new to resistance training, concentric training is the ideal place to start working out.

However, as a note of caution, there may also be an argument that this study adopted a regimen that was particularly hard and that early gains for anyone is very much determined by genetics, nutrition, and other extenuating circumstances. The NSCA would suggest that a 6-8 week program would be a better period to help facilitate gains. More interesting for the average newbie is the fact that different studies into muscle growth rely on a variety of measures including MRIs, and direct muscle biopsies. In other words, sure, there’s muscle growth, but you have to really look for it to find it.

Reference:

1. Stock, M.S., Mota, J.A., DeFranco, R.N. et al. “The time course of short-term hypertrophy in the absence of eccentric muscle damage“

Eur J Appl Physiol (2017) 117: 989. https://doi.org/10.1007/s00421-017-3587-z.

Andy Peloquin

About Andy Peloquin

Sports and exercise have always been a huge part of my life. I played my first basketball game at age 6, and have tried just about every sport on the planet -- save golf and croquet. Being a large, hefty lad (currently standing at 6' 6" and weighing 275 lbs), I am passionate about weights, cycling, running, sprint training, and practicing martial arts. I'm currently a green belt in Karate, Taekwondo, Hapkido, and kickboxing, and work hard to take my skills to the next level. Fitness and health are my passion, and I love writing and sharing what I know. I am a certified Professional Trainer and always looking for ways help others meet their health and fitness goals.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About