5 Ways to Maximise Your Muscle Gains During Concentric Lifting

Concentric lifting—the phase during which muscles shorten while producing force—is often overshadowed by the eccentric phase in discussions of muscle growth. However, when properly programmed, concentric-focused training can be highly effective for hypertrophy.

This article outlines five science-based methods to maximize your muscle gains during concentric lifting, grounded in peer-reviewed research and practical application.

1. Apply Maximal Intent During the Concentric Phase

Maximal intent involves attempting to lift a load as explosively as possible, regardless of the actual speed of movement. This principle is crucial during concentric-focused training, as it maximizes motor unit recruitment—particularly of the high-threshold type II fibers responsible for hypertrophy and strength.