Not doing negative reps yet? So you do not have a bicep of 45 cm. Learn the secrets and nuances of execution right now. Today we are going to take a look at the training principle of negative repetitions in bodybuilding. This is one of the methods of increasing the intensity of training, which has become quite popular among athletes. In bodybuilding, the main preacher of this technique was Mike Mentzer, who created his own training system.
Probably someone will say that Mike did not have very many followers, but suffice it to recall Dorian Yates, who won six times at Olympia. This proves the effectiveness of negative reps.
What are negative repetitions?
Many athletes know that muscles can lower more weight than they can lift. It is on this fact that the training principle of negative repetitions in bodybuilding is built. Negative training is most commonly used by weightlifters and powerlifters, but it is also common in bodybuilding. Let's take a look at how a bodybuilder can benefit from negative reps.
Let's start with theory to make it easier to understand why muscles can lower more weight compared to lifting. Many believe that this is due to the body's ability to better synchronize the work of the muscles and connect more fibers to it precisely in the negative phase. However, based on the results of the available research, we can say that this is an incorrect assumption.
It should be admitted that on this score there are two theories that are completely free of contradictions and it would be more correct to consider them as a single whole. So, the first theory suggests that during the stretching of the muscles, an additional element called titin is connected to the work. As you know, muscles work due to contractile protein compounds - myosin and actin. However, now it is also known about the presence of titin, which is included in the work when the muscles are stretched, creating additional resistance.
The second theory has the same relation to muscle stretching, but considers only the actin filament. When muscles contract, actin can only bind to myosin in certain areas. In turn, when stretched, the number of these areas increases, which causes more resistance.
How to use negative training in bodybuilding correctly?
When we have figured out the theories, we can go directly to the question of using the training principle of negative repetitions in bodybuilding. Since bodybuilders pursue different goals compared to powerlifters and weightlifters, there are certain nuances in using negative reps. Bodybuilders need to achieve muscle fiber hypertrophy. Actually, two postulates have long been known that allow you to achieve hypertrophy:
- The more the working weight, the more the muscles will be;
- The more stress was on the tissues during exercise, the more powerful supercompensation (muscle growth, to put it simply) will be.
By and large, you can only use these rules and not invent anything else. However, as you know, there is no limit to perfection. Negative training allows for myofibril hypertrophy. It is important for bodybuilders to achieve exactly this type of hypertrophy, since the percentage of myofibrils in the muscles is about 80 percent, and, therefore, tissue growth in this case will be stronger.
Based on all of the above, we can now consider several methods based on the training principle of negative repetitions in bodybuilding.
Method # 1
Let's start with the method already mentioned today by Mike Mentzer. His system uses negative training in a classic way. The lifter should work at maximum weight and perform 3 to 4 reps. Since the weight of the sports equipment is close to the maximum, almost all motor units are involved in the work.
Literally from the first repetitions of the exercise, the load on the muscles is high and type 2A fibers will acidify to a greater extent, and, consequently, be injured. It should be recalled that this type of fiber is responsible for the strength performance of athletes.
Method # 2
In this case, the athlete needs to use such a working weight with which he is able to perform from 8 to 12 repetitions. When performing the classic set, the muscles get tired and acidic, but the approach itself is not yet completed.
The athlete needs to perform a few more negative reps, which in this case can be called forced reps. It should be remembered that you will need the help of a friend. Although if you do not perform the first repetitions to failure, then you can then work independently in the negative phase. It is only better to reduce the number of normal repetitions to 6-10.
It is also important to remember that during the eccentric phase of the movement of the sports equipment it is necessary to resist its weight. This can be achieved by deliberately lengthening this phase, lowering the projectile longer than it was raised. And the last thing you need to pay attention to when using this technique is that the eccentric phase should begin with the maximum contraction of the target muscle. Simply put, while lifting weights, it is necessary to contract the muscles as much as possible. This technique allows you to achieve hypertrophy of type 2B fibers.
Method # 3
It is designed to develop type 1A hardy fibers. To do this, you need to use small working weights and perform repetitions slowly. All this will maximize the use of 1A fibers, and achieve their hypertrophy.
Thus, using the techniques described above, the athlete has the ability to hypertrophy all three main types of muscle tissue fibers.
For more on negative reps, see this video:
