Learn How to Build Muscle

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 further!

Using negatives in your workout routine can help you blast through plateaus and increase muscle mass like never before.

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 contracted.

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.

muscle gain

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 be experiencing.

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 records!

critical bench

critical bench

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