To optimize muscle growth, it is recommended to include a slow eccentric phase accompanied by a two-second pause at the maximum stretch of the movement.

noli's read

The science of hypertrophy validates the benefits of controlling the eccentric phase (lowering) and incorporating a pause in the stretched position to maximize muscle fiber recruitment. A meta-analysis published in 'Sports Medicine' (Schoenfeld et al.) confirms that time under tension and training in the lengthened position are effective levers for hypertrophy. The pause at the bottom of the movement helps limit momentum (bouncing) and increases mechanical tension on the targeted tissues, which is a key factor in growth. It is not necessary for this pause to last exactly two seconds to be effective, but it is a useful pedagogical instruction to ensure consistency. Evidence supports this approach as superior to execution that is too rapid or based on inertia. This advice is therefore a practical and robust application of the principles of sports biomechanics.

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