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The Secrets of Negative Training That Nobody Else Can Tell You
Want to gain strength fast? Negative training is one of the best ways to increase your strength level as quickly as possible. Standard methods of performing negative exercises can certainly be effective … but who wants standard results!
What is negative training?
The term “negative” refers to the decreasing part of the repetition. For example, when doing a bench press, pushing the bar up is the “positive” phase (also called the concentric phase), and lowering the bar to the chest is the “negative” phase (also called the eccentric phase).
When we talk about negative exercises, we are referring to exercises that focus on working only during this decline phase of each repetition.
Because when you lower the weight in a controlled manner, your muscles can handle a heavier weight than when you’re actually lifting it, we use heavier weights for negative training.
Heavy weights help build muscle strength and develop connective tissue ( tendons and ligaments ) by training your body with heavier weights than usual. Negative training allows for greater effort.
Usually, negative training is done with a training partner. A partner will help lift the weight to the top position, then the partner will release the weight and you will lower it using only your own strength.
The real key to effective negative training is how you lose weight. Don’t lower the weight like you would with a regular rep, let it come down on its own.
You should actively fight the gravity by pushing against the weight as much as possible (or pulling, depending on the exercise). It’s heavier than you can actively handle, so all you have to do is slow it down.
If you do not fight the weight, the result will not be optimal. If you’ve done a negative workout before and weren’t sore the next day, you probably weren’t struggling with the weight during the negative phase. Try it and you will feel the difference!
It’s not an easy training method and shouldn’t be done too often (because it causes a lot of muscle damage), but it’s EXTREMELY effective for building strength quickly. This should be done only after you have at least 6 months of training experience.
So what are these negative training secrets?
Now we come to the juicy stuff…the stuff you won’t learn anywhere else. This information will help you take full advantage of negative training and really maximize the results you get from it.
Because if you do negative exercises in a standard way, you’re not going to get all you can out of it.
1. Shooting points
If you’ve been lifting weights for any length of time, you’re familiar with sticking points. The sticking point is the point in the range of motion of the exercise where the weight stops when you fatigue.
For example, on a bench press, the sticking point is just below the halfway point of the press. It is at this point that your body structure causes a change in leverage, making it the weakest point in your range of motion (each exercise has a unique strength curve with a unique sticking point).
Of course, when you perform negative exercises, the weakest point in the range of motion is still there. Think of it this way… you have a weight above what you can normally press – in an upper, powerful range of motion that you can easily lower with control.
But when you reach what I call a “tipping point” (which is equivalent to a sticking point), your leverage changes and your power suddenly drops (like weight, use the name “tipping point”).
Here’s the thing…with standard negative training, you can only use enough weight that you can control through your ENTIRE range of motion (if you use more, the weight will drop when you reach that point of collapse).
But if you can control 250 pounds at the drop point, you can control the FAR until the bar reaches that point, maybe 300 pounds or more.
This means that you are not overloading your muscles and not getting the results you could with your negative training. You’re only overloading the weakest spot in the entire range of motion of the exercise, and the rest is wasted.
The reason you’re doing negative exercises is to build strength – why only use what you can control at your weakest point in your range of motion?
This brings us to the solution…
2. Partial negative training
Standard partial exercises are mainly exercises in a reduced range of motion. Using the example of the bench press, it can cover only the top few inches of the exercise and the weight. The main advantage of partial exercises is the ability to use much more weight than full range of motion.
The concept of partial training can easily be transferred to negative training and used to great effect. For partial negative exercises for the bench press, we install safety rails on the power rack above the point of fall of the exercise.
This way you can use FAR more weight – you don’t need to base the weight you’re using on what you can control through your weakest range of motion. You base it on what you can do in your highest, strongest range of motion.
The result: a much stronger effect on the connective tissue and helps pave the way for even better results in the future (stronger connective tissue gives the muscles a greater opportunity to increase strength).
This partial method can be applied to almost any exercise that has a drop point/sticking point and can be performed with free weights on a power rack, such as squats, presses, curls, barbell rows, etc., or even using machines. adjustable range of motion.
With a stand, all you have to do is figure out where the drop point is and install the rails on top of it.
But partial negatives are only ONE way to solve the tipping point problem. What’s the other one? This is our next juicy secret…
3. 2 High/1 Low negative values
But what do you do without a partner or pillar of strength? How can you do negative exercises without making bottom point mistakes?
The answer is simple: Do the positive phase of the exercise with BOTH legs and the negative phase with ONE leg!
This solution is elegant in its simplicity – enough weight to counter one side of the body is easy to lift into position with both.
Dumbbells and machines are best suited for this type of exercise. Machines are especially useful because a two-arm machine can easily be done with just one without any change in posture or technique.
Take the shoulder press machine for example. For 2 up/1 down reps, put a little more weight on the machine than for 1 arm standing reps. Press it up with both hands to the top position, then take your left hand off the handle. Lower it to the bottom with your right hand.
If you’re using a dumbbell (such as a preacher’s curl), hold only one dumbbell and use your other hand to help move the dumbbell back up to the top position after each negative rep.
This 2 up/1 down approach has three main advantages:
First, uneven body tension forces the stabilizing muscles of the core to overwork. You’ll develop incredible core stability even when using machines, but especially when using dumbbells.
Second, if one side of your body is stronger than the other, the stronger side can’t compensate for the weaker side, which ensures even development.
Third, regarding this drop point, you can use your inactive limb to determine the negative phase of the rep. If you’re doing a dumbbell preacher’s curl, you can use your other hand to provide additional traction (wrist or hand grip) and help take some resistance as you approach the point of collapse.
This means you can use maximum resistance in your strongest range of motion and get assistance in your weakest range of motion so the weight doesn’t sag and lose tension.
Negative training is one of the best ways you can do to quickly build strength and energize your connective tissue. Since negative exercise damages muscle tissue, it’s best to increase your vitamin C intake (take 500 mg before and 500 mg after exercise) to help reduce muscle soreness and help repair damaged muscles.
The negatives are not for the beginner trainer, but can be very valuable for the intermediate to advanced level. They should be performed only once per week for any muscle group and should not exceed 3-4 sets of 4-6 reps (if you can do more than 6 reps, you are not using enough weight).
Try partial negative exercises or using the 2 up/1 down technique. This will take your power to a whole new level!
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