Oct 6, 2025

 by Mike Bevard

When most people hit the gym, they focus on the “up” part of the lift—the press, the pull, the drive. But here’s the secret that experienced lifters know: the lowering phase of the lift (called the eccentric) is where the magic really happens.

Why the Eccentric Matters

During the eccentric phase, your muscles are lengthening under tension. This creates more microscopic muscle fiber damage—which, when repaired, leads to greater growth and strength. In fact, research shows eccentric training can lead to faster strength gains than focusing only on the concentric (lifting) portion.

Common Mistake

Too many people rush this part—dropping into a squat, letting the bar fall to their chest, or quickly lowering a dumbbell. Not only does this reduce results, but it also increases the chance of injury.

How to Slow It Down

You don’t need to overhaul your whole workout. Just add tempo:

• Squat: Take 3–4 seconds to lower, then explode up.

• Bench Press: Lower the bar slowly, pause lightly at the chest, then drive up.

• Pull-Up: Control the descent for 3 seconds instead of dropping down.

• Push-Up: Lower for 3 seconds, press up strong.

Give It a Try This Week

Pick one exercise per workout and add a 3–4 second lowering phase. It will feel harder—but that’s the point. Over time, you’ll build stronger muscles, better control, and more stability in every lift.

👉 Don’t just lift weights—own them. Slow down the eccentric and unlock more strength.