Recharge Your Training With Negative Reps

Sometimes to build those positive gains you have to think a little negative. I'm not talking about your attitude. I'm talking about working your muscles through the full range of motion. All too many of us are only getting half the benefits out of all those collected reps. There are two phases to all joint movements: the concentric and eccentric phases. The typical gym rat usually focuses all or most attention on the concentric phase, where the muscles contract and shorten. Think of this phase as pressing the bar vertically in the bench press. They grunt, yell, and curse to move the weight to the top of the motion only to let it drop back down like a stone. Where so many go wrong is ignoring the eccentric phase; that is the active lengthening of the muscle against resistance. Think of this phase as the lowering of that same barbell back toward the chest. Elite level men's physique competitors and bodybuilders reap the rewards gained by deep concentration on the muscle action through the entire rep. Sure you can get some tremendous gains from concentrically focused reps, but if you're trying to have a physique that commands respect in the gym, don't forget the second half. It has been proven that by accentuating the negative phase there is an increase in overall muscle damage, resulting in greater increases in both size and strength when the fibers rebuild.

As you develop your eccentric control it helps to utilize single joint movements. Machines and cable exercises are a great way to isolate target muscles and learn what it feels like to fully stretch the fibers. Initially I recommend using moderate weight and counting down as you eccentrically contract. Set a target time, something like 5 seconds, to command the weight to slowly return to the starting position.

Another strategy I use is called the "incremental negative". These combine negative repetitions with isometric pauses where the weight does not move. When doing these types of sets you will need to stop worrying what the hulk size monster next to you thinks of your tame 25lb dumbbells. Just focus on the full range of motion not saving face. Begin by concentrically lifting the weight in the positive phase in an​ explosive yet controlled fashion. Now rather than simply letting the weight fall back down to the starting position, slowly resist until it reaches a quarter of the way down. Hold for three seconds. Now slowly lower the weight to half way and again hold for three seconds. Repeat this pattern of lowering and pausing for the three quarter mark and bottom of the motion. Again explosively drive the weight back to the top of the movement. I utilize these types of sets to help work on my sticking points when doing standard sets. For example if I notice that I'm having trouble getting past the half-way point on a standard barbell bench press, I can work on this by stopping at this point when doing negatives.

The last form of negative reps I recommend is the most demanding and mentally exhausting. Heavy partner-assisted negative reps will have your muscles screaming for surrender and pumped to capacity. For these sets the spotter does the work for the concentric phase pulling the weight to the top of the motion. Once given an agreed upon que the spotter releases the weight. Slowly resist as it lowers and stretches the muscles. Don't let up until the bar returns to the bottom. Repeat by having the spotter move the weight back to the starting position. These sets allow you to resist a greater weight than could be lifted concentrically, so load up the bar!

Negative reps are a crucial tool in the bodybuilding arsenal. They help you build control, strength, size, and muscle awareness. If you're stuck in pattern of endless standard sets recharge your next session with negatives!

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