negative reps
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negative reps - 12/17/2004 2:58:18 PM
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deweydog78
Posts: 297
Joined: 12/16/2004
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hi, i'm a reletivly new lifter (been on a program for only 4 months) and i was looking to change my workout. i was wondering what you guys though about negative reps. i've heard both good and bad things about them, but they both say they are highly effective. thoughts?
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RE: negative reps - 12/17/2004 3:00:32 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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Negatives are a great thing to throw in a workout every once in a while- You can use heavier weight than with a full rep, so long as you have spotters and proper equipment, and they can really help build muscle- But it's not a good idea to do them too much, or formulate an entire workout program around them since they're hard on the joints and more dangerous than normal reps.
(in reply to deweydog78)
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RE: negative reps - 12/17/2004 8:14:06 PM
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BigJon
Posts: 558
Joined: 9/30/2004
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What are negative reps? I thought negative reps occur on the way back to the start position.
_____________________________
No, I'm not on steroids but thank you for asking.
(in reply to cpl)
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RE: negative reps - 12/18/2004 4:16:43 AM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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They do- But a strictly negative rep works like this- Take bench press for example. The critical bench program has you doing a workout with negative reps- Around the time in the program I was lifting about 260 or so for full reps, the program had me load up the bar with 315 pounds for negatives- Now, there's no way I would have been able to lift this myself. You have three spotters, one behind your head and one on each end of the bar- They lift the weight into the starting position for you, and then you simply try to lower the weight slowly. At the bottom of the movement, there's no way in hell you're going to get that weight back up, so the spotters do all the lifting.
When you perform a negative rep with good spotters, you can challenge your muscles with way more weight than they can normally lift, but only throughout the negative portion of the movement. While you're doing this, you're not actually lowering the weight at all- The weight was so heavy for me that I had to totally push against it as though I was trying to get it back up in order to just slow down it's descent safely. Scary, yes- But it definitely overloads the muscles real nice, and helped shoot my bench press to a one rep max of 290 pounds when I had been previously stuck and struggling in the low two hundreds.
The main reason you shouldn't do them too much, in my opinion, is because that sort of weight can be hell on your joints when your muscles aren't developed enough to handle full reps by themselves.
(in reply to BigJon)
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RE: negative reps - 12/21/2004 9:57:40 AM
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BigJon
Posts: 558
Joined: 9/30/2004
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Whoa...thats pretty scary. Congrats on finding guys you can really trust.
_____________________________
No, I'm not on steroids but thank you for asking.
(in reply to cpl)
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RE: negative reps - 12/21/2004 1:32:41 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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You said it- In fact, one of the three guys I had helping me out is kind of a moron, but I took the chance anyway. He did okay, but he's since been banned from our workout sessions because he's a freakin' idiot.
(in reply to BigJon)
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