Copyright 2005 Faisal Khetani
Are you searching for that "one" solution that blasts your plateau and sends your muscles into an
explosive growth phase all over again?
The solution to your problem has been under your nose all along...
I'm not going to waste your time with "exercise variety" and "switching rep schemes", because
chances are, you already know these common techniques and use them in your workout routines
anyway.
What I want to share with you is something fairly known in the weight lifting industry, but seldom
used correctly and maximized to its full muscle-building potential.
The technique that can instantly force your muscles into growth is eccentric training, better known
as "negatives".
Chances are, you have already heard of negatives, but you probably don't know how to use them
for maximum muscle growth.
WHAT IS IT?
A concentric movement is your typical movement, in which the muscle fibers shorten to "lift" the
weight.
Eccentric, or negative, movements are when you lower the weight, or bring it back to the starting
position. It is the opposite of "lifting" a weight.
Negative movements unleash the power of the "other half" of your repetitions, the lowering phase.
In an eccentric contraction, the muscle fibers lengthen to lower the weight.
Now, it is not enough to simply lower the weight slowly in your regular exercises. For maximum
benefit, you must isolate and do negative movements alone!
WHAT ARE THE BENEFITS?
Here is a brief list of the benefits of eccentric (negative) training:
1) Increase in Training Weight: You can add a lot more weight when doing a negative movement. It
is much easier to lower a heavier weight than it is to "lift" that same weight, which means that you
can increase your training poundages instantly.
2) Neural Adaptations: After adapting to your regular concentric, or "lifting" movements, you can
shock your muscles and nerves into adapting to a whole new negative movement. This causes
confusion at the neuro-muscular level and forces you muscles into growth.
3) Muscle-Fiber Breakdown: Eccentric (negative) movements have been scientifically shown to
cause greater muscle trauma and breakdown than regular concentric movements, resulting in
greater muscle gains.
4) Type II Muscle-Fiber Activation: A study published last year concluded that maximum weight
eccentric movements recruit more Type II Muscle fibers, those responsible for strength and speed. 5) Long Term Strength Gains: New research also shows that maximal eccentric movements cause
neural adaptations that result in longer lasting strength gains.
THE BEST WAY TO DO ECCENTRIC (NEGATIVE) TRAINING
1) Choose a resistance level about 30% greater than what you would normally lift, and slowly lower
that weight from the top position for a period of 3-5 seconds. MAKE SURE YOU HAVE A
PARTNER!
2) Perform 2-3 sets for larger muscle groups such as chest, shoulders, and back. Perform only 1-2
sets for smaller muscle groups such as biceps and triceps.