Negative training involves only performing the eccentric phase of an exercise, allowing for greater strength gains than traditional lifting methods. It can be done with a partner or alone, and is effective for bodyweight exercises. A low number of repetitions with heavier weights should be used, and rest periods should be between two and four minutes. An example exercise is the bench press, with a weight slightly heavier than one’s one repetition maximum.
Negative training is a weight lifting technique in which only the eccentric or descending phase of one repetition is performed. Often employed with the assistance of a partner, this style of training can be done using dumbbells, barbells, or machine weights, with the partner assisting in the concentric or lifting phase of the movement and the lifter performing the lowering phase on their own. . However, it can also be done alone to increase one’s strength in bodyweight exercises like pushups and jumping jacks. The purpose of negative training is to achieve greater strength gains than can be achieved through traditional lifting methods.
Most strength training exercises employ two phases of movement: the concentric and the eccentric phase. Concentric refers to the lifting phase of an exercise in which the muscle is shortened, such as flexing a dumbbell during a bicep curl. Eccentric refers to the lowering phase, which is when the muscle lengthens and resists both gravity and the weight itself. This is what allows a person to lower a weight back without simply dropping it, such as on the biceps; The concept also applies to lowering body weight during a squat or after a pullup. Negative training supports the idea that muscles are stronger eccentrically than concentrically, and that challenging them with heavier weights on the lowering motion will result in strength gains that strengthen muscles in both directions over time.
An example of an exercise during which negative training can be used is the bench press. Because this style of training allows the lifter to attempt weights that they would not normally be able to lift alone, a weight that is slightly heavier than their one repetition maximum, or repetition maximum, should be selected. One repetition maximum refers to the maximum amount of weight one can lift in a single repetition of an exercise; Experts recommend exceeding this number by five percent for a set of negatives. In other words, if 200 pounds is the lifter’s one repetition max, he should start at 210 pounds.
For this style of training to be effective, a low number of repetitions should be performed, ideally no more than six. If more than six repetitions can be completed with the selected weight, more weight should be added. Also, two to four sets of a single exercise should be enough to reach muscle fatigue, as should one negative exercise per muscle group. Rest periods between sets should last between two and four minutes to ensure optimal recovery.
To employ a negative bench press workout, one should lie on the bench and lift the bar off the rack with the help of a spotter. You should then slowly lower the bar to your chest, taking a minimum of three and up to six seconds to perform the eccentric phase of the movement, resisting weight and gravity as the bar is lowered. Once you reach the bottom of the movement, your partner should help you quickly push the weight back to the starting position. The lifter should perform as many reps as he can in this style, increasing the weight on subsequent sets if he can get past six reps.
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