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  #1   ^
Old Sun, Sep-30-01, 20:08
fern2340's Avatar
fern2340 fern2340 is offline
Posts: 8,394
 
Plan: My Own Plan
Stats: 000/000/000 Female 6 ft 2 in
BF:
Progress: 52%
Location: NJ
Default Interested in Muscle Growth? Emphasize the Negative

Interested in Muscle Growth?
Emphasize the Negative!
Bob Myhal

One of the most important things you can do if you’re interested in developing lean muscle mass is to emphasize the negative. That’s right! Eccentric or negative training may be just what you need to take your body to the next level.

Think about it this way: the eccentric portion of an exercise is simply the negative, often the lowering, portion of the movement.

Research has shown beyond any doubt that the eccentric or negative portion of a movement is at least as important to muscle growth as the positive or concentric phase.

By periodically placing greater emphasis on the eccentric, you'll push your muscles harder than ever before . . . and as a result, you'll stimulate new growth.

For each bodypart, I like to focus on negatives once every couple of weeks. The easiest way to do this is to resist the weight during the negative, lowering slowly.

For instance, you can focus on the eccentric portion of the Standing Barbell Curl by raising the weight at a normal tempo (for me this is usually a 2 count) and then lowering the weight very slowly (a count of 4 or 5).

This is a high intensity technique that you shouldn't use every workout . . . doing so will likely lead to overtraining. For best results, use the technique periodically during a couple heavy sets of each bodypart.

Because muscles are generally stronger during the eccentric phase of the movement (muscles can resist more weight than they can lift), you can also use a spotter to allow you to use more weight during the negatives. Just have your partner help you out on the positive portion of the movement, and really blast your muscles with those heavy negatives.
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  #2   ^
Old Sun, Sep-30-01, 20:12
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tamarian tamarian is offline
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Posts: 19,570
 
Plan: Atkins/PP/BFL
Stats: 400/223/200 Male 5 ft 11
BF:37%/17%/12%
Progress: 89%
Location: Ottawa, ON
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Thanks Fern, I always enjoy reading these great tips!

Wa'il
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  #3   ^
Old Sun, Sep-30-01, 20:23
fern2340's Avatar
fern2340 fern2340 is offline
Posts: 8,394
 
Plan: My Own Plan
Stats: 000/000/000 Female 6 ft 2 in
BF:
Progress: 52%
Location: NJ
Default

You're welcome Wa'il!
I'm glad that you find the tips interesting! I like reading about different kinds of exercises you can do. There is a lot out there that I keep finding out either through reading, surfing the Net, and the personal trainer as a boyfriend who is an encyclopedia full of tips is helpful too! LOL

Anyway, thanks for posting!

Linda

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  #4   ^
Old Sun, Sep-30-01, 21:58
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Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default good one

Great tip Fern.

Many people under-utilize the "negative" portion of their lifts.

I am using this technique in my current training cycle: I lift the weight (positive) as fast as possible (of course, it's under control and in good form), and take 2-3 seconds to do the negative. It's called Explosive Training, but it does emphasize the negative.

Also, a good technique for busting through a plateau on the bench press is using negatives. On your last set, load the bar with 20% more weight than you know you can handle (a.k.a your "max"). Keep a spotter/training partner nearby.

Lower the weight for a full 6 count, then try to lift it. Of course, you won't be able to, and your lifting partner will have to help you ... but you just placed an enormous amount of work on you muscles by doing that sustained negative, and your body will respond by getting stronger.
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