Get smart about STRENGTH TRAINING

Want to get more out of your workouts? It may be time to take a closer look at your technique

- Amber Bramble

Imagine you’re doing a push-up. What’s the hardest part? The lifting? The lowering? Or the bit where you hold in-between? You may have noticed those three phases feel quite different from each other, and that’s because they’re actually three very different kinds of moves.

They’re known as concentric, eccentric and isometric training, and each phase works your muscles in very different ways. Here’s how to get the most out of each move …

CONCENTRIC TRAINING

When you flex your arm to pick up a dumbbell, this is known as concentric resistance training. “A concentric movement is when your muscle shortens or contracts in order to lift an object,” explains Ben Lucas, personal trainer and director of Flow Athletic (flowathletic.com.au).

This could be the upward phase of a biceps curl, the standing part of a squat, or any move where you’re picking something up. “This movement is acting against the force of gravity to improve your muscle’s ability to pull and lift,” Lucas explains. “It’s also effective in producing muscle mass.”

Concentric workouts also have practical uses. “Concentric training allows you to lift up heavy objects that are beneficial in day to day life, such as lifting groceries,” Lucas adds. “It’s also important for lifting your weight up so you can eccentrically lower it again.”