Summary
Strength training technique called negative repetition. Strength training can be accomplished through a variety of techniques. The variables that enable us to select the most appropriate approach typically center around our physical capabilities, the duration of our training sessions, and the intended outcome.
It will help you to understand negative repetition and, more significantly, its benefits so that you may adjust your training regimen.
The meaning of “negative repetition”
There are two stages in the execution of a bodybuilding movement. The first is known as the concentric phase or positive phase, while the second is known as the eccentric phase or negative phase.
The muscles contract and the segments come together during the positive phase. As you may have guessed, the negative repetition is about the second phase, thus the name. The negative phase of the movement occurs when the segments move away from each other.
Negative repetition can be thought of as negative training. This means that the negative phase of the repetitions is preferred over the positive phase, and this is accomplished via the use of well-controlled motions. In practice, the negative repetition entails repeating the opposite movement to that of letting the weight fall in a more or less controlled manner in order to rise up as rapidly as feasible. The goal is to slow down the drop as much as possible while climbing with a partner.
What benefits do negative reps provide?
The idea behind it is that muscles are stronger during the eccentric phase than they are during the circular phase. And because of this, they can lift more than they usually could. When you use negative repetition, the strength of your muscles goes up, which makes your muscle reaction stronger.
So, how exactly can this improve your fitness level?
- The contraction of connective tissues like tendons and ligaments during negative repetitions helps to strengthen these structures. This is a pretty important advantage since it lowers the likelihood of developing tendinitis and injuries to the muscles.
- This boosts strength and muscle mass. Micro-injuries after exercise indicate muscle gain and strength growth. This method is better for strength improvement since it has more micro-lesions in the eccentric phase.
When and how to use negative repetitions in your workout routine.
Negative repetitions are executed with an increased burden of up to 125% of the standard load. Two approaches exist for integrating this technique into a program. One approach is to carry out the exercises in solitude. This is less than ideal, as negative repetitions are designed to present the greatest difficulty during the eccentric phase and necessitate your partner’s assistance during the concentric phase.
Solo negative reps
This is not the ideal option for maximizing outcomes because the varieties of exercise available are restricted. However, you may not always be able to rely on the assistance of a more experienced practitioner or coach.
In this situation, the following exercises can be performed to maintain the consistency of your regimen:
- Concentrated or one-handed curl
This involves lowering the dumbbells to the level of the shoulders with a rotational movement of the wrist. However, in this particular scenario, individuals utilize their non-occupied hand to assist in returning the dumbbells to the level of the chin.
- Foot-assisted pull-ups
This exercise entails raising and lowering yourself while using both hands to hang onto the pull-up bar. But the focus is more on the downhill than the ascend, so to make the ascent simpler, you can request a foot support at the bottom of the descent.
Exercises of negative repetition
In this instance, the partner’s role is to help you enter the concentric phase because you should be focusing on the eccentric phase. Since your partner must exert the same amount of work as you do to ensure the climb, it is ideal if they are at a higher level than you.
- When doing a bench press, your partner assists you in raising the bar, and it is your responsibility to drop it gradually.
- It’s the same with squats as well; your partner helps you ascend by putting himself behind you, and you do the descent on your own.
It is possible to raise the load up to 150% and strengthen the resistance for experienced trainers who want to push themselves even harder. In order to do this, the partner pushes on the bar during the fall to raise the resistance without making it too much for his partner to handle.
However, it’s crucial to note that for the exercises to be successful and for the motions to be performed skillfully and safely, the partners must be connected.
Who should one employ the negative repetitions method?
This is a pretty difficult technique, since the practitioner must not only have exact control over their motions, but also an in-depth understanding of their capabilities. To put it another way, if you are new to bodybuilding, it is better to choose for full-body workouts that will first help you get to know your body and what it is capable of doing. In other words, if you are new to bodybuilding, it is best to opt for full-body workouts.
As a result, there are three distinct types of medical professionals that should utilize this technique:
- Those who wish to boost their strength as well as the amount of muscle they possess
Because of this method’s improved muscle reaction, it is possible to achieve both a growth in muscular mass and an increase in force, which is the primary benefit of using this training approach.
- Those who wish to lessen the likelihood of suffering a muscle injury and bolster the strength of their joints
Because of the repetitions, the joints are given the opportunity to get used to resisting enormous loads, which ultimately results in the joints being stronger. When it comes to protecting your muscles against injury, the best way to strengthen your tendons and ligaments is to lift more weight than the maximum amount of weight you would ordinarily be able to lift.
- Those people whose careers have reached a plateau, that is, those people who are unable to advance in spite of their best efforts
The practitioners who are stuck in a phase when they can’t go over the plateau that they’re in are given the suggestion to break their muscle fibers so that they can become stronger. However, performing negative repetitions is the most effective approach to stress the muscles.