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If you have been resistance training and you are at a standstill or unsatisfied with your strength gains, try slowing down the eccentric phase of muscle contraction. The eccentric phase provides the “brakes” when lowering a weight. It is simply when the muscle is lengthening under tension rather than shortening. To train the eccentric phase of the muscle contraction: after lifting, lower the load through the entire range of motion as smoothly as possible to a count of 4-5 seconds. This method will cause the muscle to sustain greater levels of cellular damage and result in further cellular repair, which in turn means increased strength and muscle mass.

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