Get Email Updates from Google
The Eccentric (Negatives) Weight Training Method
Are you searching for a solution that blasts your plateau and sends your muscles into an explosive growth phase all over again? The solution to your problem has been under your nose all along. The technique that can instantly force your muscles into growth is eccentric weight training, better known as negatives. Chances are, you have already heard of negatives, but you probably don’t know how to use them for maximum muscle growth.
What are Negatives / Eccentric Weight Training?
A concentric movement is your typical movement, in which the muscle fibers shorten to lift the weight. Eccentric, or negative, movements are when you lower the weight, or bring it back to the starting position. It is the opposite of lifting a weight. Negative movements unleash the power of the other half of your repetitions, the lowering phase. In an eccentric contraction, the muscle fibers lengthen to lower the weight. Now, it is not enough to simply lower the weight slowly in your regular exercises. For maximum benefit, you must isolate and do negative movements alone!
continued below ....
|
What are the Benefits of Training Negatives?
Here is a brief list of the benefits of eccentric (negative) training:
- Increase in Training Weight: You can add a lot more weight when doing a negative movement. It is much easier to lower a heavier weight than it is to lift that same weight, which means that you can increase your training poundages instantly.
- Neural Adaptations: After adapting to your regular concentric, or lifting movements, you can shock your muscles and nerves into adapting to a whole new negative movement. This causes confusion at the neuro-muscular level and forces you muscles into growth.
- Muscle-Fiber Breakdown: Eccentric (negative) movements have been scientifically shown to cause greater muscle trauma and breakdown than regular concentric movements, resulting in greater muscle gains.
- Type II Muscle-Fiber Activation: A study published last year concluded that maximum weight eccentric movements recruit more Type II Muscle fibers, those responsible for strength and speed.
- Long Term Strength Gains: New research also shows that maximal eccentric movements cause neural adaptations that result in longer lasting strength gains.
The Best Way To Do Eccentric Weight Training (Negative Lifting)
- Choose a resistance level about 30% greater than what you would normally lift, and slowly lower that weight from the top position for a period of three to five seconds. MAKE SURE YOU HAVE A PARTNER!
- Perform 3 sets for larger muscle groups such as chest, shoulders, and back. Perform only one to two sets for smaller muscle groups such as biceps and triceps.
- Rest for three to five minutes between sets, because negative training is very intense on your muscles.
Eccentric Weight Training Tips
- It is best to dedicate one day out of the week and do a whole workout routine focused on negative movements only.
- If you can hold, or lower a weight for longer than five seconds, consider increasing the weight as it may be too light. If it takes you less than three seconds to lower a weight, consider reducing the pounds as the weight may be too heavy.
- Do not overtrain! Listen to your body. Stick to less sets, and once you reach a set where it’s taking you less than three seconds to lower a weight, STOP! Learn more about overtraining.
- If you don’t have a partner, you can train uni-laterally, using only one side of your body. This can be achieved with dumbbells, machines, and cables. Your non-active side would spot or support your active side.
Conclusion
As mentioned earlier, eccentric, or negative, movements have been shown to cause greater muscle-breakdown, neural adaptations, and recruitment of Type II Muscle Fibers. This means that you can experience better muscle growth, greater strength gains, and more explosiveness. Make sure to dedicate one day a week to do an entire workout routine focused on negative movements only. You now have the knowledge to enter the fast-lane of muscle growth. How fast you want to go is entirely up to you.
Written by Faisal Khetani, a health and fitness consultant, & editor of the Dream Body newsletter. Take a look at his website & subscribe to his newsletter to achieve fast, maximum results: www.weight-lifting-workout-routines.com
Tweet Me!
One Response to “The Eccentric (Negatives) Weight Training Method”
Post Your Message
when it says to do about three sets, how many reps are to be done each set? cause the spoter could help with the concentric part. or are you supposed to do 30% more than your concentric max and only do it once when you do eccentric?
thankyou!
your friend,
Darin