The Study
Comparison Between Eccentric vs. Concentric Muscle Actions On Hypertrophy: A Systematic Review and Meta-analysis
This study looked at lots of different experiments where people did different kinds of weightlifting and measured if their muscles got bigger. It found that, overall, both types of lifting made muscles grow about the same — but in some small groups, one type seemed to help a little more. But we can't be sure because the studies were all over the place.
Analysis score
Maximum 100 for a systematic review with meta-analysis.
Where the score came from
Scientists looked at 26 studies to see if lowering weights slowly (eccentric) builds more muscle than lifting them (concentric).
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 539 / 100
Quality score
The highest quality evidence. Systematic reviews and meta-analyses that pool randomized controlled trials, giving the most reliable summary of experimental evidence.
Key takeaways
Summary
Based on the study abstract and findings.
- 1For most people, it doesn’t matter much whether you lift or lower weights slowly—both work about the same.
- 2Any small edge for lowering weights only shows up in specific situations and isn’t strong enough to be certain.
- 3Overall, both ways built similar amounts of muscle.
- 4But in some cases—like arm exercises, short workouts, or using machines—lowering weights might help a little more.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of Strength and Conditioning Research
Year
2025
Authors
L. S. L. da Silva, L. S. Gonçalves, Pedro Henrique Alves Campos, C. J. R. Benjamim, Márcio Fernando Tasinafo Júnior, L. C. R. de Lima, C. B. Bueno Júnior, Charles Philipe de Lucena Alves
Related Content
Claims (6)
Performing the lowering phase of weightlifting exercises leads to greater increases in muscle size compared to other phases of the same exercises.
Eccentric and concentric resistance training result in the same amount of muscle growth in healthy adults, with no statistically detectable difference between the two methods.
Eccentric training is linked to more muscle growth in the upper limbs than concentric training, according to a subgroup analysis of 26 studies, but the evidence supporting this is very weak and was not the main focus of those studies.
In training programs lasting eight weeks or less, eccentric exercise is linked to more muscle growth than concentric exercise, according to a subgroup analysis of 26 studies.
Different ways of measuring muscle growth produce different results; measuring thickness shows a clear benefit for eccentric training, but measuring area or volume does not consistently show the same benefit.
Training with isokinetic eccentric contractions may lead to more muscle growth than concentric contractions, according to a single exploratory study with low-quality data.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.