Build Strength and Mass With Negatives
Looking to increase your strength in the gym? Want to build a bigger, more powerful physique? Then look no
Using negatives in your workout routine can help you blast through plateaus and increase muscle mass like never
This article will discuss everything you’ve ever wanted to know about negatives, including what they are, how to
add them to your training, the benefits and disadvantages, and even a sample routine that involves negatives!
So read on to find out how to use this powerful training method in your next workout!
Negatives can be described as a portion of the movement during an exercise in which the weights are lowered or
the muscles are eccentrically or concentrically? Contracted. This is when the muscles are stretched rather than
By altering the amount of time you spend lowering the weight you can increase muscle damage and work the muscle
harder than you normally would. The amount of time you spend eccentrically and concentrically moving the weight
during an exercise is known as the “tempo” of an exercise.
Traditionally, the tempo of an exercise is usually 2:1:2:1, or 2 seconds to raise the weight, 1 second pause at
the height of the movement, 2 seconds to lower the weight and 1 second pause at the bottom of the movement. This
allows for a controlled but fairly fast movement of the weights.
As I mentioned, increasing negatives during your lifts means increasing the amount of time the weight is
lowered. For example, the tempo for performing pullups with negatives could look like this: 2:1:10:1. In this case,
you would lift your weight for 2 seconds, pause for 1 at the top, slowly lower your body for 10 seconds, and pause
for 1 second at the bottom before repeating for the desired number of reps.
This method of increasing intensity can be applied to almost every exercise imaginable. For best results, try
adding it to your weakest lift – this may help you increase muscle strength and break through any plateaus you may
The only disadvantage to using negatives during your training is the amount of time they take. If you are
someone with a tight schedule or can only spend a limited amount of time in the gym, you may find that using
negatives eats up a good chunk of time.
Try adding negatives to one exercise to begin with, and if you see good results consider adding them to others
as well. Below you will find a sample full body workout that uses negatives for almost all of the exercises – but
be warned, this will give you a burn you’ve never experienced before!
Barbell Squats 5 x 5, 2:1:5:1
Pullups 5 x 5, 2:1:15:1
Dumbbell Chest Press 4 x 8, 2:1:5:1
Bicep Cable Curls 4 x 8, 2:1:10:1
Tricep Extensions 3 x 8, 2:1:5:1
Shoulder Press 3 x 8, 2:1:5:1
Standing Calf Raises 3 x 10, 2:1:10:1
As you can see, negatives are a great training method that you should certainly try to incorporate during your
next workout. Challenge yourself by continually adding time to the negatives and trying to beat your personal
Check it out here: http://learnhowtobuildmuscle.com/BenchPress.html