Negative Rep Training by Yourself Part 2
woman shoulder press
Here are a couple of more ways to use negative rep training when you are training by yourself.
The first one you can only use if you are using dumbbells. You have to have one hand free and you simply use your free hand to help on the positive part of the exercise.
Then let go with the free hand and do the negative rep by itself. Then use your free hand to help with the positive again. Do this for 4-5 reps.
Another way is to decrease the weight and take even longer to lower the weight. Instead of 6 seconds, take 12-15 seconds to lower the weight. This one really burns.
Another way is to do what I call pulsing. When you are finished with your normal reps, then do 1/2 reps until you can’t do them any longer.
Then do 1/4 reps, 1/8th reps, 1/16th reps. Do this until you can’t budge the weights at all.
This really increases the time under tension both on the positive and negative sides. This will really amp up the muscle trauma.
And remember, more muscle trauma = more muscle fiber tears which means more muscle repair activity which takes more energy which burns more fat.
Try this negative rep training techniques and watch your muscles grow and your fat burning increase. Just don’t over do them, otherwise you will get in an overtrained condition and you won’t get any positive benefits out of the negative training.
