Negative Rep Training

Posted on July 16th, 2010 by Mic in Fitness Model Workout Ideas

woman cable pull

woman cable pull

Hi,

Yesterday’s post talked about how negative rep training can help you build more strength and burn body fat at the same time.

However, this is a very stressful type of training and should not be used all the time. Once every few workouts is plenty.

There are several ways to do negative training. One of them is to have a partner help you.

You would use your partner if you are going to increase the weight to do your negatives. You can usually use more weight on a negative than on a positive.

The problem is how do you get into the positive position so that you can start doing the negative.

The answer is use a partner. The partner helps your do the positive portion and then lets you do the negative on your own.

The concept is okay, it is the execution that is the problem. Most people don’t have a partner that can help them all the time.

So they rely on the nearest person. Well, the nearest person can actually hurt more than help if they don’t know what they are doing.

And even if they don’t hurt you, they might help too much. They might do most of the lifting on the positive part of the rep. This negates much of the muscle building and time under tension effect.

The other problem is, when you first start using negatives, you don’t know how much weight to use. If you use too heavy a weight you could strain yourself or hurt yourself when the partner lets you do the negative by yourself.

A good rule of thumb, is increase the weight around 10%. If you can easily handle the negative part of that, then go up another 5%.

Keep going up in small increments until you can barely lower the weight for 6 seconds. Only do 2-3 reps of negatives. I usually do them on my last set and on a Friday. That gives me a couple of days off to recuperate.

Remember, negative rep training is way more stressful and you need time to recover from it.

Next post will include a couple of different ways to do negatives if you don’t have a partner to help you.

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