Negatives on every rep - opinions

[mrmark]

After speaking to a well skilled physio, he said that the best way to gain mass (and avoid injury) was to exercise with a negative on every rep.

Effectively, on bench press for example, push up quickly (~1 second) and let it down much slower (~3 seconds).

Does this method work? Can it be used for other body parts such as back, legs etc...

Thanks!!

 

[CowPimp]

After speaking to a well skilled physio, he said that the best way to gain mass (and avoid injury) was to exercise with a negative on every rep.

Effectively, on bench press for example, push up quickly (~1 second) and let it down much slower (~3 seconds).

Does this method work? Can it be used for other body parts such as back, legs etc...

Thanks!!

It's a good idea, yes, and it applies to all lifts. The eccentric portion of a lift is more closely correlated to hypertrophy than the concentric. By the same token, you are doing more work when you lower the bar slower because you have to exert more force to prevent a rapid downward acceleration of the weight. As well, you activate more motor units when you explode on the concentric because it takes more force to accelerate an equivalent amount of resistance at a faster rate.

 

[nsimmons]

I always train like this. Maybe not a 3 second negative, but slow and controlled with an explosive concentric.

 

[The13ig13adWolf]

adjusting the tempo is absolutely effective.