The Eccentric (Negatives) Weight Training Technique Method
What are negatives?
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!
What are the benefits of negatives?
Here is a brief list of the benefits of eccentric (negative) training:
- 1. 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.
- 2. 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.
- 3. 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.
- 4. 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.
- 5. 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 (negative) lifting
- 1. 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!
- 2. 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.
- 3. Rest for three to five minutes between sets, because negative training is very intense on your muscles.
Negative Lifting Tips
- 1. It is best to dedicate one day out of the week and do a whole workout
routine focused on negative movements only.
- 2. 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.
- 3. 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!
- 4. 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.
Copyright © 2005 Faisal Khetani
Faisal Khetani is 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: http://www.weight-lifting-workout-routines.com
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