Summary: Most people only focus on half of the movement. We’re diving deep into the science of eccentric training – the "negative" phase – and explaining how you can use BOLDR to maximize muscle growth and strength.
WHAT IS ECCENTRIC TRAINING?
A strength exercise consists of two parts: the concentric phase (when you lift or pull the resistance) and the eccentric phase (when you resist on the way back). Research shows that it is during the eccentric phase that the muscle is exposed to the most mechanical tension, leading to the micro-tears required to build the muscle back stronger than before.
The problem with traditional weights is that we are often 20–40% stronger in the eccentric phase than in the concentric. This means that if you train with a regular dumbbell, the load is actually too light for the muscle during the phase where it builds the most strength.
HOW BOLDR CHANGES THE GAME
With BOLDR, we’ve eliminated this problem by using a smart electromagnetic motor that provides constant resistance. Additionally, we’ve built in a specific Eccentric Mode. In this mode, the machine automatically adds extra load during the negative phase. This allows you to challenge the muscle optimally throughout the entire movement—something that is nearly impossible to achieve without a personal trainer pushing down the weights for you at the gym.
FOCUS EXERCISES FOR ECCENTRIC LOADING
Certain exercises are particularly well-suited for an eccentric focus. Try setting your device to Eccentric Mode and perform the following:
- Bicep Curls: Focus on resisting the load as slowly as possible (approx. 3-4 seconds) on the way down. You’ll feel a muscle connection that is completely different from regular dumbbells.
- Lateral Raises: Shoulders respond extremely well to eccentric loading. By resisting on the way down, you also strengthen the tendon attachments in the rotator cuff, which is excellent for preventing injuries.
Want to see exactly how to perform these movements correctly? Explore our full movement library here for inspiration for your next session.
GET STARTED WITH SMARTER TRAINING
Whether your goal is building muscle mass, getting stronger, or rehabilitation, eccentric training with BOLDR is one of the most effective tools you can use. You have full control over the load in 1 kg increments and can safely challenge your limits right in your living room.
Need help getting started or want to download our manual to learn more about the different modes? Visit our support page here for everything you need.