This article will show you how to boost muscle progress and strength with negative reps in basic exercises. Helpful Hints for Performing Negative Reps:
- It is best to do this training for a short time. The thing is that in the case of brute force using this technique, overtraining is quite possible.
- Against the background of the use of negative repetitions in the classroom, the appearance of post-workout soreness in the muscle area is possible.
- After your workout is over, cool down the major muscle groups by applying ice to them. Don't forget the joints that remain tight after negative repetitions. If the joints start to hurt, Sustafast gel will help you, it will quickly relieve the pain.
- It is worth thinking through everything to the smallest detail: to ensure muscle growth, such important elements as calories and amino acids are needed. The same goes for hormones.
- Rest is absolutely necessary - this should never be forgotten.
- You should work hard during training without overdoing it. It is important to remember that negative training is an impressive load on the muscles. So, it's time to benefit from it.
Features of negative reps
Here are some examples: bench press, seated press, leg curls, and extension, biceps curls. The clean negatives technique can be used in any exercise - the exception may be deadlifts. After all, there is a rather powerful load on the lumbar region. And at least two athletes will be required to help.
Blank negatives are a traumatic technique in bodybuilding. It should be used only by those who already have an impressive training experience behind them. Such a shocking technique cannot be the basis for the entire training. It should be used periodically to shake muscles that have already adapted to normal work. After such a session, do not forget to set aside time for a full recovery. Rest is an irreplaceable helper in this case.
Negative reps are most commonly used in sports such as bodybuilding. After all, this is where volume is very important. What does it look like? Let's say that you are doing an exercise for 10 repetitions with a certain load. After that, the eleventh repetition is performed by you already through force, and then you slowly lower the projectile to its original position.
For effective training, you can ask someone to become an assistant after you complete the eleventh repetition yourself. Let your partner help you lift the bar, and then do some more negative reps.
Slow repetitions of the workout accelerate muscle growth. Such workouts will be an excellent choice for beginner athletes who dream of mastering the technique of performing exercises, as well as for those who decide to return to the sport after a long break or due to serious injury. Slow repetitions should be performed slowly, at a fairly slow pace. Thus, the joints will not be loaded, there is no risk of injury. Professional bodybuilders use slow repetitions as a component of periodization during training.
Classes aimed at strength growth are most often used in powerlifting, in basic exercises. How does this happen? Imagine that the maximum possible weight for training in your case is 90 kg. Now add another ten or fifteen pounds for the bench.
When practicing with negative reps, you need insurance - one, or maybe even two, people should be helping to do these exercises. This is especially true of those moments when you do them in the bench press. An assistant is also needed when the bar is removed from the racks, as well as when one repetition is performed and it is necessary to raise the bar to perform the second.
For negative repetitions - watch the video:
Let's summarize. Negative repetitions are accompanied by the lowering of the projectile - slow and controlled. The same goes for your own body. It is important here that the weight is so impressive that the athlete cannot cope with lifting it. As for the muscles, they should be in a state of fatigue. Such training is simply necessary for those who want to increase muscle mass and achieve strength growth.
