Negative Rep Training by Yourself

Posted on July 19th, 2010 by Mic in Fitness Model Workout Ideas

woman shoulder press

woman shoulder press

Hi,

How can you do negative rep training by yourself? Last post we talked about negative rep training with a partner.

While that will help you to use heavier weights, sometimes it can create a safety issue.

You can avoid the safety issues and still get the benefits of negative reps.

Remember that part of the benefits of using negative reps comes from the increased time under tension.

So let’s see how we can use this info.

Start out with the normal weight you would use. Again, let’s use the example of bicep curls with dumbbells.

Do your normal amount of sets less 1 set. On this last set, decrease the weight 10%. Then curl the weight quickly – but under control – for the positive portion. For the negative try to take 6-7 seconds on the way down.

Now here is a little trick to get even more from the exercise.

Most people would just stop the weight and then do the next rep.

That is okay, but there is a better way that will explode your results even more.

When you get almost to the bottom of the negative portion, stop for just a split second. Then go all the way to the bottom and start your positive motion again.

It is almost like a twitch at the bottom. You stop just before the bottom, lower to the bottom and immediately come back up again for the next positive rep. (I promise I will do a video of this soon.)

This little action activates what is called the myotatic reflex. This has been shown to activate even more growth and more muscle fibers being activated.

More activated muscle fibers equals more damage equals more strength, more repair and more fat burning.

Just remember that you are keeping the weight under your control during this whole process.

Do 4-5 of these negative reps to finish off the set. Do not try to do more even if you feel that you can.

Negative reps take more out of you even if it doesn’t feel like it at first. So don’t overdo it and only use them every few workouts at the most.

One more negative rep training technique in the next post.

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