Should You Use Negative Rep Training?

Posted on July 15th, 2010 by Mic in Fitness Model Workout Ideas

woman cable pull

woman cable pull

Should you use negative rep training?

Negative rep training is great for building strength and keeping the metabolic forces in high gear. That means more fat burning.

What is a negative rep. It is the return to the starting position.

For example, with biceps curls, when you lift the weight that is the positive part of the rep.

When you lower the weight or return it back to the starting position, that is the negative part of the rep.

Most people don’t pay much attention to the negative part, but they are missing out on a real power house.

In order to do a negative rep correctly, you need to lower the rep as slowly as possible. So if it takes you 2 seconds to raise the weight you should lower it in 6 seconds.

Another way to do negative reps is to increase the weight and have someone help you lift the weight. Then you lower it on your own – again as slowly as you can.

This really helps build strength. Part of the reason is because the time you have the muscle under tension is increased dramatically which equals more strength.

But, it also tears down your muscle fibers more than just accentuating the positive portion of the rep.

And this does two things. As with any weight bearing exercise, the recovery process includes repairing the tearing of the muscle fibers from the exercise. The more damage, the more the muscle is rebuilt and the stronger it becomes.

And negatives cause more tearing, therefore more rebuilding.

This rebuilding brings up the other thing that negatives do. That is burn more body fat. This repairing takes a lot of energy and it continues for quite a while after the exercising is done.

The more repair needed, the longer time it takes and the more energy used.

Now there are several ways to incorporate negative rep training into your routine. I don’t really recommend the use a partner and heavier weight and I’ll tell you why in the next post. Stay tuned.

One Comment on “Should You Use Negative Rep Training?”

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