I recommend slow negatives to everyone!

[kaptainkeezy04]

Just started trying repetitions with 3 second negatives, and very fast positives with slight pause at the the top of every exercise i do, and the results are very good so far. I never get sore in my biceps, and i am getting sore like never before. I have been getting very good results with everything (especially arms and chest) that i am doing. You also have to take the weight down (I took 50 pounds off my bench press), and this seems like it would help a lifter stay injury free as well. Does anyone else do this method?

[DSM4Life]

Not sure if i agree with slow negatives all the time. I think people just need to be in control of the weight. Don't just let the weight just drop but again don't take all day to come down. Pausing at the top (lockout) will release resistance on the muscle. You will actually work more by going just before lockout then returning the weight for addition reps.

[AdamGH]

Just started trying repetitions with 3 second negatives, and very fast positives with slight pause at the the top of every exercise i do, and the results are very good so far. I never get sore in my biceps, and i am getting sore like never before. I have been getting very good results with everything (especially arms and chest) that i am doing. You also have to take the weight down (I took 50 pounds off my bench press), and this seems like it would help a lifter stay injury free as well. Does anyone else do this method?

dont you think cause you changed your normal routine to something else is why you are "sore like never before." I know when I change up my routine i get the same type of effect. Im glad you found something that works for you. Ive always just believed in straight sets/heavy weights and nothing fancy. Change is always good when your body isnt responding anymore.

[Older lifter]

IMO, what you have found is just another variation to include until your muscles get used to it, then move on to something else. Development is always better at the start of most shocking periods that use a different method. Use it then change, my program changes every 2 months but always works on heavey weights, always looking to feel the muscles the next day and know that they have been targeted well. Good luck with it

[kaptainkeezy04]

Very good points everybody, thank you! So what should i do next? I've been doing normal repititions for a while and just switched to slow negatives for a few weeks. When should I change it up again? What should I change to?

[AdamGH]

i think the norm is every 4-6 weeks. something different..hmm.. maybe try the slingshot system. i was reading the stickie yesterday and it seems interesting.

[anabolictonic]

hey bro i was same... having trouble with biceps.. then did a workout with a heap of negative curls in it.. woohoo! been adding to my workout for the last 5 weeks and have been alot sorer than normal

[JDMSilviaSpecR]

Negative Resistance workouts are excellent. But it's not something you want to do everyday, but something you may want to do one body part per month.

Theres too much risk vs reward with injuries. You are highly susceptable to tearing your tissues, pulling a muscle, etc.

[kickinit]

I change up my routines all the time to shock my muscles... That being said I change from sets, to super sets, to pyramid workout, and do negative workouts. It all just depends where your at and what your muscles want and dont want. peace..

[Older lifter]

I change approx every 1.5 months, if you have been going light with the slow negative, what about going heavy for awhile, 3 x 6-10 (pending muscle group)

[VASCULAR VINCE]

i think the norm is every 4-6 weeks. something different..hmm.. maybe try the slingshot system. i was reading the stickie yesterday and it seems interesting.

I agree Adam and DSM4LIFE makes sense as well.



A quote taken from the slingshot system I am currently using and loving by the way.


"Editors Note: I am all for using a controlled negative but against slow negatives. Rapidly stretching a muscle will reduce the time of the negative contraction. Thus, bodybuilders should strive to exploit all of the possible muscle stimulation benefits of the negative stroke by controlling the negative portion with a deliberate movement. Muscle tears can occur during the negative portion of the movement. This is when the muscle lengthens under the weight load. Performing your movements with a controlled negative of around 2 seconds actually helps protect against muscle injuries. The advantages are 3 fold:

1) It keeps you from using excessive momentum during the transition phase between the negative and positive portions of the movement.

2) The muscle adapts to the negative portion and builds up its resistance for injury during a negative part of the movement.

3) As with the positive stroke, controlling the negative causes your muscle to grow bigger and stronger.

Using heavy negatives, super slow negatives and/or negative training only should be avoided because the muscle damage experienced by this kind of training is very similar to the very thing you should be trying to avoid-(muscle strain)! In addition, attempting to perform a very slow negative produces a lot of lactic acid in the muscles-hence reducing your ability to push maximal weight on the positive contraction. Feeling the negative stroke and stretch should be treated with the same importance of feeling the squeeze and contraction during the positive stroke because both actions increase strength and size. If you avoid feeling the negative you’re missing out on your potential for increasing maximum muscle size and strength. Make sure to control the movement of each repetition to ensure that you generate both size and strength with both the positive and negative."