To build muscle mass and strength, I only recommend heavy, fundamental, progressive resistance training. Also, regardless of the merits of negatives, I would never recommend training with only negatives, because that would be just too much of a good thing in my opinion.
There is one rationale for training for muscle mass and strength, and you can't go wrong using that principle. The greater the resistance to the maximum contraction of a muscle in its strongest position, the greater the incremental stimulatory damage and the more
The muscle needs time to regenerate. Because negative rep training easily qualifies for this principle, you know it works to stimulate muscle building.
For negative repetitions, muscles are 20% to 30% stronger in the eccentric or negative phase of a movement than in the centric or positive phase. At first glance, it may seem like you're missing out if you don't do normal exercise.
There are two key reasons by which you can get the damage to muscle tissue as a result of hard mass and
Determine and / or measure strength training:
1) the magnitude of the resistance
2) Duration of the maximum contraction against this resistance.
The resistance must be at least great enough to require maximum contraction before a muscle has exhausted all of its energy.
And as for duration, the longer you can hold a maximum contraction, the greater the muscle gain stimulating damage.
With positive repetitions, maximum contraction occurs only briefly at the end of a set.
Maximum contraction on positive training is only held for two seconds per set when going to momentary failure.
With negative repetitions, which are usually done with 20% to 30% more resistance than positive training, maximum contraction occurs immediately and is held throughout the eccentric phase of the movement.
One rep like this makes up a full set because your effort is 100% on this one rep. We estimate the duration of this maximum contraction to be about 10 seconds.
This comparison shows unequivocally that negative GH should be more effective than positive GH for gaining mass and strength, in terms of both the magnitude of the resistance and the duration of the maximum contraction.
For the following reasons !!!
When we compare the estimated duration of the contractions, we find that it would take five positive sets to get to the maximum contraction of a negative set.
Since the resistance with negative RE is approximately 25% greater than with positive RE, negative repetitions are 5/4 times more effective than positive REs for building mass and strength.
Correct negative training
Negative training can be very effective at stimulating muscle growth, but it can be overdone.
To get the most out of this, you should never do more than one set of pure negative repetitions for any part of your body and then train that part again three days later at the earliest.
For example, let's say you do your chest workout Monday and finish your chest workout with a set of negative-only dips - 20% more weight than you take for a positive set and eccentric contractions of four to six seconds for four to six reps. Then you shouldn't do your chest again until Thursday or Friday, and you shouldn't be doing negative reps in that workout.
In other words, negatively exercise a specific body part no more than once a week. You can also use negative repetitions by ending a set with it. For example, after a normal set of dips to momentary muscle failure, you can take the top position by standing on a bench and then slowly lowering yourself to the bottom position three or four times.
This method is less intense than pure negative repetitions, but it still results in the overload that stimulates muscle growth.
Again, don't overdo it. Most bodybuilders cannot handle more than one or two sets of this technique in the long run.
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