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The trainer I'm working with has me on two super negative routines; one for upper body and one for lower body. The weight is not high nor are the reps; we're talking 3 sets of 3 or 4 reps with total failure on the last rep as the goal. This is by far the most painful training I have ever done; I suppose because the stress on my muscle fiber lasts so long. It seems like it is working as the weight I can manage is higher after only two weeks.
For example, I push 150 pounds for chest press; how it works is that I take the weight off the stops and hold it for at least 5 seconds, then slowly press the 150 pounds to full extension taking 10 seconds; hold at full extension for 5 seconds then let the weight come back down taking 10 seconds.. That is one rep. Repeat 3 or 4 times until failure, if no failure after 4 reps, increase the weight. I'm getting full failure during the 4th rep on rep one and two and on the 3 rep on the third set.
Upper body is chest press, over head or military press, curls, reverse curl for triceps and a seated row pull. Lower body is leg press, quad extension, hamstring curls, calf raises and a core.
Question is; anyone else have good or bad experience training super negative?
For example, I push 150 pounds for chest press; how it works is that I take the weight off the stops and hold it for at least 5 seconds, then slowly press the 150 pounds to full extension taking 10 seconds; hold at full extension for 5 seconds then let the weight come back down taking 10 seconds.. That is one rep. Repeat 3 or 4 times until failure, if no failure after 4 reps, increase the weight. I'm getting full failure during the 4th rep on rep one and two and on the 3 rep on the third set.
Upper body is chest press, over head or military press, curls, reverse curl for triceps and a seated row pull. Lower body is leg press, quad extension, hamstring curls, calf raises and a core.
Question is; anyone else have good or bad experience training super negative?
