Why I Use Eccentric Mode On Every Single Exercise (And Why You Should Too)

The Setting That Changed Everything

If you only change one thing about how you train on Speediance, make it this: turn on eccentric mode.

I have eccentric mode maxed out on every single exercise I do. Every single one. And it's made a noticeable difference in both my joint health and my muscle-building results.

Let me explain why.

What Eccentric Mode Actually Does

When you train with eccentric mode engaged, the machine adds resistance during the lowering (return) phase of each rep.

Think about a bicep curl. The concentric phase is curling the weight up — your muscle shortens. The eccentric phase is lowering it back down — your muscle lengthens under tension.

Most people focus on the concentric. They curl up, they feel the burn going up. But the eccentric phase is where a lot of the muscle-building happens — and where most injuries occur.

With eccentric mode on, the Speediance adds resistance when you're lowering the weight. You're fighting extra load on the way down. That means:

- More muscle fiber recruitment

- Better joint protection

- Greater time under tension

- Faster strength gains

The Joint Protection Factor

Here's what nobody talks about: injuries don't happen on the way up. They happen on the way down.

When you're lowering a heavy weight, your muscles are lengthening under load. Your stabilizing muscles are fatigued. Your grip might be slipping. That's where things go wrong.

With eccentric mode, you're training that lowering phase with resistance every single rep. Your body gets used to controlling weight on the way down. Your tendons and ligaments strengthen. Your grip improves.

I've been training with eccentric mode maxed out for months now. The difference in joint feel is noticeable. My elbows don't ache after arm day. My shoulders feel more stable. My lower back is happier during rows and deadlifts.

How to Set It Up

Here's exactly how I have it configured:

In the workout settings, there's an eccentric slider. I keep it maxed out — all the way to the right. This gives me the maximum eccentric resistance the machine can deliver.

The machine remembers this setting across workouts. Once you set it for an exercise, it stays set. You don't have to adjust it every time.

This is actually a problem if you use Customize mode — I explain why in my warmup post. But if you use the percentage-based modes (Stamina, Gain Muscle, Strength), the eccentric setting carries over properly.

Why Maxed Out?

You might think maxed out eccentric would be too hard. That's what I thought initially.

But here's the thing: the eccentric resistance scales with the weight you're lifting. If you're doing 100 pounds working weight, the eccentric might add 10-15 pounds of extra resistance on the way down. Manageable.

If you're doing 200 pounds, the eccentric adds more. Still manageable because you're lifting heavier weights with more control.

The machine calibrates the eccentric load based on your working weight. It always feels challenging but doable.

The Training Feel

Let me describe what training with maxed eccentric feels like:

On a lat pulldown, I pull the weight down. That's the concentric — standard. Then I let it back up slowly, fighting the machine the entire way. The cable doesn't just slide back — it pulls against me. I'm controlling the descent the whole time.

On a row, same thing. I pull the handle to me. Then I let it go back — slowly, under tension. My lats are firing the entire time. Not just at the bottom of the pull, but on the way back.

On a bicep curl, it's even more obvious. The curl up is easy. The lower? That's where I feel it. That's where the muscle is working.

This changes how you think about reps. You're not just counting reps — you're controlling each phase. Eight reps with eccentric mode feels like twelve reps without it.

The Eccentric Philosophy

I train alone in my home gym. No spotter. No training partners. That's why eccentric mode matters so much to me.

When you're lifting solo, you need ways to train safely. Eccentric mode gives you that. By controlling the descent on every rep, you're never relying on a spotter to "save" you on a bad rep. You're in control the entire time.

This is also why I use the one-second pause between reps. After I complete a rep, I hold for one second before starting the next. The weight turns off automatically during that pause. It gives me time to reset my grip, check my form, and prepare for the next rep.

Combined with eccentric mode, this is the safest way I've found to train heavy without a spotter.

What About Other Modes?

Eccentric mode works with all the Speediance training modes:

- **Stamina mode:** Good for high-rep work. Eccentric adds extra burn.

- **Gain Muscle:** The mode I use most. Eccentric amplifies the hypertrophic stimulus.

- **Strength mode:** Lower reps, heavier weights. Eccentric still adds value for control.

I don't notice it slowing down my workouts. The eccentric resistance engages smoothly. There's no jerking or awkwardness. It just feels like the weight is heavier on the way down — which is exactly what you want.

Common Questions

**Q: Is eccentric mode only for advanced lifters?**

No. Anyone can use it. Start with a lighter weight than normal if you're new to eccentric training. Your muscles need time to adapt to the extra tension on the lowering phase.

**Q: Will I be sore?**

Probably. Eccentric training causes more muscle damage than concentric-only training. That's actually a good thing — it leads to more growth. But expect more soreness than usual, especially when you first start.

**Q: Do I need it on every exercise?**

I have it on every exercise. That's my preference. You might find some exercises where you prefer it off. Try both and see what feels better for your body.

**Q: Does it affect the machine's weight tracking?**

No. The machine tracks your working weight, not the eccentric load. Your 1RM and progressive overload calculations are based on what you're lifting — the eccentric is just extra resistance during the descent.

The Bottom Line

Eccentric mode is the feature that makes Speediance worth owning for serious trainees.

It protects your joints while you build muscle. It makes every rep count more. It trains your body to control weight on the descent, which is where most lifting injuries happen.

I've maxed it out on every exercise. My joints feel better. My muscles grow faster. My training feels more controlled and intentional.

Turn it on. Start with a light weight if you need to. But turn it on.

Your body will thank you.