When a muscle contracts, it sets the body’s various segments in motion. However, there are several different types of muscle contraction:
Isometric: An isometric contraction is a muscle contraction without movement, and therefore without any change in length during the effort. This is what happens when you do a chair exercise: your quadriceps contract but do not move. This type of contraction allows you to increase your muscle strength in a very targeted manner.
Concentric: A concentric contraction is a muscle contraction accompanied by a shortening of the muscle. It involves “producing” movement. This type of contraction allows you to increase both your muscle strength and muscle mass (= hypertrophy).
Eccentric: An eccentric contraction is a muscle contraction accompanied by the muscle lengthening (the two tendon ends move apart). It involves “slowing down” a movement. This type of exercise also helps increase muscle strength, but above all, it induces significant muscle hypertrophy.
Note: It’s during eccentric training that you’re most likely to experience muscle soreness in the days following your workout!
Plyometric: Plyometrics involves a rapid sequence of an eccentric contraction followed by a concentric contraction. This is what you do when you push off to perform a jump. This type of training is the most functional and enables you to achieve very high levels of performance. Caution: High intensity also means an increased risk of injury!
If you need more information about these different types of muscle contractions or would like guidance with your training, don’t hesitate to talk to your physical therapist or the Health & Performance team at the Swiss Olympic Medical Center in La Tour.