Increase your training intensity - negative repetitions
You can only build muscle tissue if you can generate
progressively stronger muscular contractions, so this calls for
an emphasis on finding ways to increase exercise intensity. This
should not be confused with exercise duration as maximum training
intensity will actually shorten the time needed to achieve
maximal muscular growth.
In an earlier article I outlined the ways in which you can
intensify your training. Here we'll focus on the role that
negative repetitions have to play in intensifying the training
effect.
At the most basic level, human muscles have three types of
strength:
1. Positive strength - the ability to raise a weight.
2. Static strength - the ability to hold a weight.
3. Negative strength - the ability to lower a weight.
Many bodybuilders concentrate primarily on their muscles'
positive and static strength but equal focus should be given to
negative strength, or lowering the weight, if true muscle failure
is to be achieved. You can emphasize this aspect of training by
completing a set of negative reps after reaching positive
failure.
You'll need one or two partners to lift the weight to the top
position so that you can lower it under your own control. Once
you can no longer control the descent, the set ends. Take special
care with leg exercises and avoid negative squats to protect the
knees.
Beginners should not attempt negative reps while intermediate and
advanced bodybuilders can be imaginative in how they incorporate
negative reps into their training programs.
Richard Mitchell is the creator of the
www.bodybuildingadvisor.com
website that provides guidance and information to athletes at all
levels of bodybuilding experience. Go to Bodybuilding Advice to
learn more about the issues covered in this article.
See Also:
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