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2005/03/15, 12:44 PM
I tried my first negative lifts yesterday and it was AWESOME!!!
What are common strategies for incorportating negatives into your workout. It felt pretty streneous, so I don't want to overdo it and injure myself.
Any thoughts/advice on:
- Amount of weight to neg?
- Reps? (3 of them, etc?)
- Frequency? (1x/week / muscle)
- When? (right after lifting or later in the circuit)
Much thanks!
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_Shane
I dont have to outrun the bear - just you....
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2005/03/15, 12:49 PM
Negatives are a great change up. By that I mean use them once in a while not all the time. Best way to workout is to lift with great form as heavy as you can go, and be consistent. With that said, once you are in a program for a while it can get stale and actually hurt your gains. That is when I would use the negative lifting principle. Hope this helps.
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If you can itch your nose after arm day...do another set!
7707mutt@freetrainers.com
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2005/03/15, 12:52 PM
It does - thanks Mutt (that was a fast response).
Have you heard of or do you know of any guidelines to use with them?
It seemed like the negatives are pretty "serious" lifts - I felt like I was more at risk of tearing something - you know? Maybe I'm just over reacting?
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Quoting from 7707mutt:
Negatives are a great change up.
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Hope this helps.
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_Shane
I dont have to outrun the bear - just you....
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2005/03/15, 12:55 PM
I'd use it, towards the end of a workout, and onlyon compound lifts......with a few exceptions. And only if I was at a plateau, at a certain weight....or arm size etc.
Say you wanan bench 300.....right now you max is 275, after your done with yoru lifting, 4 excercises or whatever. I'd load the bar, with the 300....and go down as slow as I could, 3 or 4 times. Maybe and see if i could stop it half way , or how long I could hold it there.
With squats this could be dangerous....So i'd use th eleg press, or set the spot rack high and do, 1/2 squats with negatives.
Once ever 4 5 weeks.....would be pleanty to me.
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My drinking squad, has a cheerleading problem!!
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2005/03/15, 12:56 PM
No it canhurt you like any other exercise if done wrong. My adivce is to do them for one set at the end of a workout. Here lets use biceps as an example. Say you do 3 exercises and the last is Barbell curls (most of the time this is the first exercise and you can do negatives at any time I will explain why I put them at the end of a workout). You do 4 sets of these. On the last set I would use a weight you can hit 8 reps with, then when you can not get any more reps "cheat" the weight back up and resist it on the way down( do the negative). I place them last since your muscle group is already tired so it will be harder to do this. Keep the weight used within reason. You can do a whole workout with just negatives, but like I said use this to break a slump or out of a plateau.
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If you can itch your nose after arm day...do another set!
7707mutt@freetrainers.com
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2005/03/15, 12:57 PM
Big A is right it can be used for any exercise, but use it once a month or every few months.....
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If you can itch your nose after arm day...do another set!
7707mutt@freetrainers.com
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