If you're new to lifting weights, doing exercises where you lower the weight slowly (eccentric) might make your biceps grow bigger than exercises where you lift the weight up (concentric), after 8 weeks of training.

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Against

Evidence from Studies

Supporting (1)

38

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38

The effects of eccentric and concentric training at different velocities on muscle hypertrophy

Randomized Controlled Trial

Human

2003 Aug

This study had people train their arms using two types of lifting: pushing up (concentric) and lowering slowly (eccentric). After 8 weeks, the arms that did the slow-lowering exercises got noticeably thicker, proving that eccentric training builds muscle better in beginners.

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Source Study

The effects of eccentric and concentric training at different velocities on muscle hypertrophy

Score: 38

DOI: 10.1007/s00421-003-0842-2

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