Forced Eccentric Training (FET)

Trainer with client bench pressing

Advanced Training Techniques 3: Forced Eccentric Training (FET)

When we lift weights, every repetition has two separate phases:

Concentric – the lifting phase (for example, curling the dumbbell up in a bicep curl)

Eccentric – the lowering phase (bringing the dumbbell back down)

Most people focus on the lifting part because that’s where the effort feels hardest. But interestingly, research shows that our muscles can actually produce more force during the eccentric (lowering) phase than during the concentric phase [1].

This means your muscles are capable of handling heavier loads while lowering the weight than while lifting it.

Studies looking at muscle activation using electromyography (EMG), which is a tool that measures the electrical signals sent from the brain to the muscles, show something interesting [2]. During the concentric phase, the muscle activation signal is high. During the eccentric phase, the signal is typically lower even though the muscle is still producing significant force.

However, when you deliberately increase resistance during the eccentric phase (known as Forced Eccentric Training), EMG activity rises and the muscle experiences greater mechanical tension, which is one of the primary drivers of muscle growth.

Research has shown that emphasising the eccentric phase of a lift can lead to greater strength gains and muscle hypertrophy compared to traditional training alone[3, 4].

How to Use Forced Eccentric Training

Because you are deliberately increasing the resistance during the lowering phase, this technique is usually best used sparingly as an advanced training method, rather than on every set.

Using FET With a Training Partner

One of the easiest ways to perform forced eccentrics is with a partner.

For example during a barbell bicep curl:

1. Perform the curl normally during the lifting phase.

2. As you begin lowering the weight, your training partner gently pushes down on the bar, increasing resistance.

3. You resist the downward force as slowly and controlled as possible.

This creates extra tension during the eccentric portion of the lift, which is where the muscle is strongest.

Using FET When Training Alone

You can also apply the same concept when training by yourself.

For example during single-arm dumbbell curls:

1. Curl the weight up with one arm.

2. As you lower the dumbbell, use your free hand to gently push down on the working arm.

3. Resist the added pressure and control the descent slowly.

   
   

This increases the load on the eccentric phase without needing heavier weights.

Why It Works

Muscle growth is driven largely by mechanical tension, and eccentric contractions are particularly effective at producing it. Slower or resisted eccentric phases can increase muscle fibre recruitment and produce higher levels of muscle damage.

However, because eccentric training can be very demanding on muscles and connective tissue, it’s best used occasionally as a way to increase training intensity once you already have a solid foundation of strength training experience.

In simple terms:

Lift the weight normally, then make the lowering phase harder. Your muscles are stronger during that part of the lift, so you can overload them in a new way.

Learn more:

Advanced Training Techniques 1: Inter-set Stretching

Advanced Training Techniques 2: Blood Flow Restriction (BFR) Training