Training Techniques – Negatives
Posted by admin on March 18th, 2008
Negative Reps or eccentrics are a training method in which the primary focus is on the eccentric or lowering phase of the exercise, generally with a weight in excess of what you can lift concentrically.
Although you can focus on the lowering phase of any rep of your workout, there are two primary types of negatives. The first is performed at the end of a set when you can no longer complete a concentric rep, you get your training partner to do the lifting or aid you in the lifting or concentric phase and you lower the weight under control. The second option is to pick a weight above what you can manage in a concentric contraction (e.g. 10% above your max) and have one or two training partners perform the concentric phase for you and you focus totally on the negative phase for the set.
Negatives help you to prepare your body to handle heavier weights and build strength but it is not considered wise to use them too often (1-2 sets every 1-2 weeks) and it pays to have good spotters to keep an eye on you.
Negatives generally cause more muscle damage and result in more soreness than concentric contractions, so do not overuse them and ensure that you recuperate fully between sessions.
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Wayne
