3 second positive and 3 second negative means what?

[hashman]

Hey guys I'm a little lost here-http://www.youtube.com/watch?v=Ya0p7h09e3w&feature=channel

He says a three second postive and three second negative. With a two second hold at the top.

1st two or three reps in a row
relax biceps
Notice how he pulls his arms back after the first rest period. I don't know when to do the 2 second pause. Any help is appreciated.

 

[Perdido]

Positive = up, negative = down, pause is at the top after the positive.

 

[Gazhole]

Its just a way of showing you the tempo, cadence, or speed of the reps.

Each rep is broken down into three (or four) parts. Using the bench press as an example:

After you unrack the bar with your arms extended, you lower it to your chest - this is the Negative portion of the rep as you are working with gravity to stabilize the weight as you lower it.

After the negative portion, when the bar is held just above the chest, this is a Pause in the rep as you are not moving the weight in either direction. This is also called the Isometric portion.

Next, you push the weight up from your chest back to the fully extended position. This is called the Positive portion as your muscle is contracting to work against gravity.

There is also a second isometric here, but you can take it or leave it.

So when he says 3 second positive and 3 second negative, with a 2 second pause, what he is really saying is:

Take three seconds to lower the weight, pause for two seconds at the bottom of the rep, then take three seconds to lift the weight again.

Easy peasy.