Musclechemistry Board Certified Member
Muscles can produce much more force eccentrically than concentrically. Therefore, a limiting factor in strength performance is concentric force production - you can lower a weight but can't lift it! This study confirmed the specificity of strength gains in finding that subjects using concentric-only training made better concentric strength gains than subjects using eccentric-only training. Use exercises like paused box squats, paused bench, and high velocity movements to improve concentric strength and overall performance. Strength gains are specific to how you train!
▪️ Source: Higbie, E. J., Cureton, K. J., Warren III, G. L., & Prior, B. M. (1996). Effects of concentric and eccentric training on muscle strength, cross-sectional area, and neural activation. Journal of Applied physiology, 81(5), 2173-2181.