A five-move plan for eccentric flex and strength gains. These exercises may look familiar, but the key difference is the focus on the lengthening, eccentric phase. Not only are you slowing down this phase of the movement, you are also experiencing a significantly greater load compared with the concentric phase. These tweaks are what will create both length and strength. Don’t be surprised if you feel sore the day after you try these exercises. Eccentric contractions are known to create more microtrauma and soreness than other types of muscle contraction. But thanks to what’s known as the ‘repeated bout’ effect, next time you do them, you won’t suffer as much. We promise.