Negative Reps for Positive Results: Eccentric training
Eccentric training often referred to as “negatives” can efficiently work and build muscle strength and power which is particularly important in the training regimes of competitive sports. Negatives can add more intensity in your workouts and overload your muscles as you perform the exercises.
Most training programs tend to purely focus on the concentric movement which involves the actual lifting of your dumbbell, kettlebell or any weight that you’re working with. However, eccentric or the lowering portion of the movement (negatives) can provide an additional stimulus to the muscle and really boost your progress.
Slow (4-second Eccentric) Lateral Raise
Each repetition of an exercise has three components:
Concentric - where your muscle shortens while muscle contracts
Eccentric - where your muscle is lengthening while resisting the load
Isometric - where your muscle is static, producing force without movement
Negative training places greater emphasis on the eccentric part of the exercise and requires total control for skilled execution which is why each repetition will take longer to complete. Using an eccentric tempo of 2-4 seconds on the descent promotes maximal strength results and progressive overload.
I would recommend the 4-Second eccentric control method of negative repetitions which may be challenging but, it is a great way to improve your skill, mobility and stability. For negative training, here are a few exercises that you can fire up your muscles and elevate the intensity of your workout:
Incline Press (machine)
Lat pull down
DB Lateral Raise
Reverse Pull-up
Single-leg press
Single Leg Extension
Incline Press Machine- press up then slowly lower for a count of 4 seconds for each repetition. Complete 3 sets of 12 -15 reps.
2. Lat pull down - seated at the machine, place your hands at the bend of the bar and pull down to your chest then release in a 4-second count. Complete 3 sets of 12-15 repetitions in a slow and controlled manner.
3. DB Lateral Raise - Seated with dumbbells in each hand, lift up to shoulder height, then slowly lower in a 4-second count. Keep elbows slightly bent and stay in control of the eccentric portion of the exercise. Complete 3 sets of 12-15 repetitions.
4. Reverse Pull-ups - Lie on the floor under the Smith machine bar. Make sure you are lined up where the bar will hit you right at the base of your sternum. Pull yourself up to the bar then lower slowly for 4 second-count. Perform 10 slow and controlled repetitions for 2 sets.
5. Single-leg press : try this unilateral exercise with minimum weight. Place your foot comfortably on the leg press. With your heel planted, press up and slowly lower for 4-second count. Complete 12-15 repetitions on each leg for 3 sets. Take your time while performing the eccentric movement.
6. Single Leg Extension: Seated at the machine with both legs under the pad. Fully extend your right leg, hold at the top and slowly lower for a 4-second count. Take your time and complete 12-15 reps (3 sets) on each leg.
