[{"data":1,"prerenderedAt":707},["ShallowReactive",2],{"lexique-en-concentric-phase":3,"lexique-all-en":349,"lexique-trans-en-concentric-phase":703},{"id":4,"title":5,"body":6,"description":339,"extension":340,"lang":341,"letter":342,"meta":343,"navigation":344,"path":345,"ref":12,"seo":346,"stem":347,"__hash__":348},"lexique/lexique/en/concentric-phase.md","Concentric (Phase)",{"type":7,"value":8,"toc":328},"minimark",[9,13,18,31,34,62,65,68,71,76,79,105,107,111,188,190,193,195,199,202,206,213,217,223,227,233,235,239,272,274,278,281,307,309,313],[10,11,5],"h1",{"id":12},"concentric-phase",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,26,27,30],"p",{},"The ",[23,24,25],"strong",{},"concentric phase"," is the part of the rep where ",[23,28,29],{},"the muscle shortens while contracting",", producing the force needed to lift the load against gravity. It's the \"positive\" half of the movement.",[19,32,33],{},"Examples:",[35,36,37,44,50,56],"ul",{},[38,39,40,43],"li",{},[23,41,42],{},"Squat",": standing back up",[38,45,46,49],{},[23,47,48],{},"Bench press",": pushing the bar up",[38,51,52,55],{},[23,53,54],{},"Bicep curl",": bringing the weight up to the shoulder",[38,57,58,61],{},[23,59,60],{},"Pull-up",": pulling yourself up to the bar",[63,64],"blockquote",{},[19,66,67],{},"💡 The concentric phase is what most people focus on (the \"effort\" phase), yet the eccentric phase is just as important for hypertrophy.",[69,70],"hr",{},[72,73,75],"h3",{"id":74},"what-happens-in-the-muscle","What happens in the muscle?",[19,77,78],{},"During the concentric phase:",[35,80,81,87,93,99],{},[38,82,83,86],{},[23,84,85],{},"Sarcomeres shorten",": actin and myosin filaments slide over each other",[38,88,89,92],{},[23,90,91],{},"Cross-bridges form",": actin-myosin binding generates force",[38,94,95,98],{},[23,96,97],{},"ATP is consumed",": chemical energy converted into mechanical work",[38,100,101,104],{},[23,102,103],{},"The muscle shortens visibly",": bicep \"balls up\", quad bulks",[69,106],{},[72,108,110],{"id":109},"concentric-vs-eccentric","Concentric vs Eccentric",[112,113,114,130],"table",{},[115,116,117],"thead",{},[118,119,120,124,127],"tr",{},[121,122,123],"th",{},"Aspect",[121,125,126],{},"Concentric",[121,128,129],{},"Eccentric",[131,132,133,145,156,167,177],"tbody",{},[118,134,135,139,142],{},[136,137,138],"td",{},"Movement",[136,140,141],{},"Muscle shortens",[136,143,144],{},"Muscle lengthens",[118,146,147,150,153],{},[136,148,149],{},"Force produced",[136,151,152],{},"Standard reference",[136,154,155],{},"1.3-1.5x more force",[118,157,158,161,164],{},[136,159,160],{},"Energy cost",[136,162,163],{},"High",[136,165,166],{},"Lower (more efficient)",[118,168,169,172,175],{},[136,170,171],{},"Muscle damage caused",[136,173,174],{},"Low",[136,176,163],{},[118,178,179,182,185],{},[136,180,181],{},"Hypertrophy contribution",[136,183,184],{},"Significant",[136,186,187],{},"Significant or higher",[63,189],{},[19,191,192],{},"⚠️ You can lower a load 30-50% heavier than your concentric max. That's why eccentric training programs (negatives) work so well for breaking plateaus.",[69,194],{},[72,196,198],{"id":197},"optimal-concentric-tempo","Optimal concentric tempo",[19,200,201],{},"For maximum effect:",[14,203,205],{"id":204},"for-hypertrophy","For hypertrophy",[19,207,208,209,212],{},"✅ ",[23,210,211],{},"Controlled and explosive concentric"," (1-2 seconds). The intent of going fast = maximum motor unit recruitment, even if the actual speed remains moderate due to load.",[14,214,216],{"id":215},"for-strength","For strength",[19,218,208,219,222],{},[23,220,221],{},"As explosive as possible",": maximum bar speed, including with very heavy loads. Develops rate of force development (RFD).",[14,224,226],{"id":225},"for-power","For power",[19,228,208,229,232],{},[23,230,231],{},"Maximum acceleration"," with moderate loads (50-70% 1RM). Used in olympic lifting and ballistic exercises.",[69,234],{},[72,236,238],{"id":237},"common-concentric-mistakes","Common concentric mistakes",[35,240,241,248,254,260,266],{},[38,242,243,244,247],{},"❌ ",[23,245,246],{},"Slow / passive concentric",": poor motor unit recruitment",[38,249,243,250,253],{},[23,251,252],{},"Cheat reps",": using momentum to lift, missing the targeted muscle",[38,255,243,256,259],{},[23,257,258],{},"Lockout neglected",": stopping short of full contraction",[38,261,243,262,265],{},[23,263,264],{},"Bar bouncing"," (e.g. bench press): leveraging elastic energy",[38,267,243,268,271],{},[23,269,270],{},"Rushed reps"," with no control = lost time under tension",[69,273],{},[72,275,277],{"id":276},"specific-work-on-the-concentric-phase","Specific work on the concentric phase",[19,279,280],{},"Some advanced techniques specifically train this phase:",[35,282,283,289,295,301],{},[38,284,208,285,288],{},[23,286,287],{},"Concentric-only",": a partner does the eccentric for you (specialized machines)",[38,290,208,291,294],{},[23,292,293],{},"Pin presses",": dead start from pins, no elastic rebound",[38,296,208,297,300],{},[23,298,299],{},"Pause reps",": pause at the bottom, then explosive concentric",[38,302,208,303,306],{},[23,304,305],{},"Speed work",": light loads (50-70%) with maximum acceleration",[69,308],{},[72,310,312],{"id":311},"key-takeaways","Key takeaways",[19,314,315,316,319,320,323,324,327],{},"The concentric phase is ",[23,317,318],{},"essential but not the whole story",". Train it explosively and intentionally, but don't neglect the eccentric. The full rep ",[23,321,322],{},"(concentric + eccentric)"," is what builds muscle and strength. ",[23,325,326],{},"Lift with intent, lower with control",".",{"title":329,"searchDepth":330,"depth":330,"links":331},"",2,[332,334,335,336,337,338],{"id":74,"depth":333,"text":75},3,{"id":109,"depth":333,"text":110},{"id":197,"depth":333,"text":198},{"id":237,"depth":333,"text":238},{"id":276,"depth":333,"text":277},{"id":311,"depth":333,"text":312},"The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","md","en","C",{},true,"/lexique/en/concentric-phase",{"title":5,"description":339},"lexique/en/concentric-phase","goQ_n_sMAX0cnPnEaJzXY4Y31gHmHhQIMvQGAR7oTHw",[350,354,358,362,366,370,374,378,382,386,390,394,398,402,406,410,414,418,422,426,430,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,635,639,643,647,651,655,659,663,667,671,675,679,683,687,691,695,699],{"title":351,"description":352,"slug":353},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":355,"description":356,"slug":357},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":359,"description":360,"slug":361},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":363,"description":364,"slug":365},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":367,"description":368,"slug":369},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":371,"description":372,"slug":373},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":375,"description":376,"slug":377},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":379,"description":380,"slug":381},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":383,"description":384,"slug":385},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":387,"description":388,"slug":389},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":391,"description":392,"slug":393},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":395,"description":396,"slug":397},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":399,"description":400,"slug":401},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":403,"description":404,"slug":405},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":407,"description":408,"slug":409},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":411,"description":412,"slug":413},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":415,"description":416,"slug":417},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":419,"description":420,"slug":421},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":423,"description":424,"slug":425},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":427,"description":428,"slug":429},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":5,"description":339,"slug":12},{"title":432,"description":433,"slug":434},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":436,"description":437,"slug":438},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":440,"description":441,"slug":442},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":444,"description":445,"slug":446},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":448,"description":449,"slug":450},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":452,"description":453,"slug":454},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":456,"description":457,"slug":458},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":460,"description":461,"slug":462},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":464,"description":465,"slug":466},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":468,"description":469,"slug":470},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":472,"description":473,"slug":474},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":476,"description":477,"slug":478},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":480,"description":481,"slug":482},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":484,"description":485,"slug":486},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":488,"description":489,"slug":490},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":492,"description":493,"slug":494},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":496,"description":497,"slug":498},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":500,"description":501,"slug":502},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":504,"description":505,"slug":506},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":508,"description":509,"slug":510},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":512,"description":513,"slug":514},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":516,"description":517,"slug":518},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":520,"description":521,"slug":522},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":524,"description":525,"slug":526},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":528,"description":529,"slug":530},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":532,"description":533,"slug":534},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":536,"description":537,"slug":538},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":540,"description":541,"slug":542},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":544,"description":545,"slug":546},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":548,"description":549,"slug":550},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":552,"description":553,"slug":554},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":556,"description":557,"slug":558},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":560,"description":561,"slug":562},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":564,"description":565,"slug":566},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":568,"description":569,"slug":570},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":572,"description":573,"slug":574},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":576,"description":577,"slug":578},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":580,"description":581,"slug":582},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":584,"description":585,"slug":586},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":588,"description":589,"slug":590},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":592,"description":593,"slug":594},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":596,"description":597,"slug":598},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":600,"description":601,"slug":602},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":604,"description":605,"slug":606},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":608,"description":609,"slug":610},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":612,"description":613,"slug":614},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":616,"description":617,"slug":618},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":620,"description":621,"slug":622},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":624,"description":625,"slug":626},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":628,"description":629,"slug":630},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":632,"description":633,"slug":634},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":636,"description":637,"slug":638},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":640,"description":641,"slug":642},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":644,"description":645,"slug":646},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":648,"description":649,"slug":650},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":652,"description":653,"slug":654},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":656,"description":657,"slug":658},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":660,"description":661,"slug":662},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":664,"description":665,"slug":666},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":668,"description":669,"slug":670},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":672,"description":673,"slug":674},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":676,"description":677,"slug":678},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":680,"description":681,"slug":682},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":684,"description":685,"slug":686},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":688,"description":689,"slug":690},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":692,"description":693,"slug":694},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":696,"description":697,"slug":698},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":700,"description":701,"slug":702},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":704,"en":12,"es":705,"fr":706,"it":705,"pt":705},"konzentrische-phase","fase-concentrica","concentrique",1784214981659]