Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Increase Your Training Intensity - Negative Repetitions


You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article I outlined the ways in which you can intensify your training. Here we'll focus on the role that negative repetitions have to play in intensifying the training effect.

At the most basic level, human muscles have three types of strength:

1. Positive strength - the ability to raise a weight.

2. Static strength - the ability to hold a weight.

3. Negative strength - the ability to lower a weight.

Many bodybuilders concentrate primarily on their muscles' positive and static strength but equal focus should be given to negative strength, or lowering the weight, if true muscle failure is to be achieved. You can emphasize this aspect of training by completing a set of negative reps after reaching positive failure.

You'll need one or two partners to lift the weight to the top position so that you can lower it under your own control. Once you can no longer control the descent, the set ends. Take special care with leg exercises and avoid negative squats to protect the knees.

Beginners should not attempt negative reps while intermediate and advanced bodybuilders can be imaginative in how they incorporate negative reps into their training programs.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.


MORE RESOURCES:

The Prime Time to Build Muscle
STACK News
Although it may feel like you're building muscle during your workout, those Squats you're doing aren't adding an ounce of muscle mass. Size gains only happen following workouts under ideal circumstances. You may not be able to control the outcome of a ...



Can vegan athletes still build muscle and compete in sports?
The Globe and Mail
I've been reading about the overwhelmingly positive long-term health effects of veganism and am trying to make the switch, but I have stalwarts in my family who think meat protein is the only way to go for building muscle and top athletic performance ...



15 Minutes to Bigger Arms
MSN Money
It doesn't take long to blast your arms and spark new gun growth. The below six exercises are to be performed as two separate giant sets (three exercises per giant set) repeated twice, which will take you a mere 15 minutes. All the best mass-building ...



Big, Strong and Lean Workout
MSN Money
Looking better really isn't that complex: Pick the right exercises, improve each workout, and bring the intensity. This workout provides all of that so that you can become stronger, add muscle, and even burn some fat. As long as you bring the intensity ...



The Six Week Ultimate Beach Body Plan
MSN Money
What does it really take to get your body ready for the summer? It's certainly not endless hours spent on the treadmill-at least that won't work if you want to look good fast. What you need is a weight-training routine that will activate as many muscle ...



The Workout for The Skinny Guy
MSN Money
Saying you're a "hard-gainer" is a cop out. You can gain muscle if you eat more and recover better, and we'll bet anything it's the lack of those two things that's holding you back. This workout, provided by Ben Bruno, a strength coach in North Andover ...



Simple Guide to More Muscle
MSN Money
Sometimes we overcomplicate our workout. We add more exercises, change rep ranges, shift rest periods-only to realize that all the work didn't deliver more results. This plan is designed for someone that wants to think less and see more. As in, see ...

and more »


The V-Taper Workout Plan
MSN Money
Strength. The V-Taper Workout Plan. Goals. Build Muscle, Fat Loss. Body Parts Involved. Chest, Shoulders. Duration. 60 Minutes. Difficulty. Beginner. Overview. Sometimes there's nothing wrong with a little vanity. You want a bigger upper body? Then go ...



4 years after crash, 'Baby Izaiah' crawls
U-T San Diego
Therapists are helping Izaiah expand his range of motion and build muscle memory and strength. “He loves it. He knows when we're pulling up there and he starts clapping and smiling,” Wallis said. “We always call him 'little Bruce Lee' now because his ...

and more »


Online Athens

8 ways to overcome back pain
Online Athens
While massage typically focuses on muscles, decreasing spasms and improving circulation, physical therapy works on soft tissue and joint motion, which can build muscle tone, and increase symmetry, flexibility and function. The insertion of acupuncture ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.