Training Intensity Principles: Negative
The negative (or concentric) part of any movement, is the lowering
phase during the range of motion. For example, in the bench press,
the negative motion would be the process of lowering the weight
from the starting position to your chest (or immediately above).
The negative portion of any movement is said to be the largest
factor for hypertrophy (muscular growth). Some methods to succeed
at negative reps would be to lower the weight slowly and under
control, and bring it up, with force and power, or have your
training partner do the positive part of the motion for you. Keep
in mind you are capable of performing negative repetitions with
more weight than you would normally use for the full movement. If
your one rep maximum (1RM) for bench press is 200 pounds, you
should have no problem doing negative repetitions (at least a few)
with that weight and the aid of a training partner, as safety
should be your number one priority.
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