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 ...



Better squats: Leg workouts that burn fat and build muscle
Today.com
A traditional bodyweight squat involves a shoulder-width stance, arms out in front or hands behind your head, and a simple lowering of yourself towards the ground by bending at the knees and hips. Very good for you but totally boring! These three squat ...



Build Muscle With This Diet for Young Athletes
STACK News
In the case of a 16-year-old male who wants to build muscle, he needs about 1.4 grams of protein per pound of body weight. If he has a fast metabolism, increasing carbs and fat as well as protein will facilitate muscle protein synthesis. If his ...



Clinically Researched Safe Supplement Helps Athletes Build Muscle
MENAFN.COM
Aside from helping people build muscle HGH therapy can make people look and feel younger with a plethora of advantages that include improved skin tone heightened sex drive better sleep increased lean muscle mass reduced body fat mood enhancement ...



New Press Release Published About Best Way to Build Muscle Mass without ...
DigitalJournal.com
Chelsea J. McDevitt published their new Press Release today about best way to build muscle mass without supplements. This PR reveals all about the program includes high strength workouts to help gentlemens pack on pure, shredded muscle in the ...

and more »


How to Train to Failure for Maximum Muscle Growth
Men's Fitness
Training to failure means doing so many reps that you physically can't complete any more. The objective is to induce the most possible muscle growth by pumping maximum blood to the area. Opponents of training to failure claim it will tire your nervous ...

and more »


Rockin' Refuel® Launches First-Of-Its-Kind Fat Free Protein Milk Beverage That ...
SYS-CON Media (press release)
For athletes looking to build muscle, Rockin' Refuel Muscle Builder is packed with high-quality protein and fewer carbs. For athletes looking to rebuild muscle after a workout, Rockin' Refuel Muscle Recovery is made with 100 percent real milk and ...

and more »


NYC workouts: Yoga, marathon training, kids soccer and more
amNY
EmblemHealth Live Healthy -- Yoga: Improve your flexibility and balance. 6:15-7:15 p.m., FREE. Community Health Academy, 504 W. 158th St. Info and RSVP: 877-444-3674. Body Sculpting: Build muscle strength and endurance during this total-body ...

and more »


Make sure protein is part of your diet on a regular basis
Chicago Daily Herald
It contains all the essential amino acids our body must obtain from food so it's a top choice of many athletes or those wanting to maintain and build muscle. Whey should be avoided by those with lactose issues or those who may have an intolerance to ...



Weekly Wellness: Hard work on basic exercises
The Doings Weekly
Our weekly fitness column, “Weekly Wellness” is back again. This week, Matt Gallagher, from MFC Sports Performance in Darien, discusses how simple hard work can have you feeling better and more fit. Your routine doesn't actually have to “kill” you!

and more »

Google News


Advertisement



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

Copyright © 2006 Luminati Inc. All rights reserved.