Negative training can be performed in 3 styles which are very effective and can be involved into your workout.
Let's discuss these 3 styles:
1. Pure negative sets
Pure negative sets should consist only of negatives. 2. Finishing negative sets
At this workout style negatives are used to finish off the set. They are usually performed during at the last 2-3 repetitions.
3. Negative supersets
Just like a regular superset, but you do a set of negatives instead.
Bench press negatives
You can use negatives for working your bench press with the help of the Smith Machine. How to Do Negatives?
There a few major principles which you should know to get the most of your training. * The first rule is that you shouldn't go very fast. Take at least 5 seconds to lower the weight. * Use the longest possible range of motion: all the way down for the bench and extend your arms fully for the bicep curl.
It is very useful to do negatives for low reps. You shouldn't do more than 8 repetitions per each set. However, the negatives may become less effective if performed during each workout. The main aim of negatives is to make your workout more versatile. You shouldn't forget that a multi-faceted approach is the most effective in building muscle mass. Negatives should be considered as just one method of muscle building workout.
What Exercises are Good for Training with Negatives?
Generally, it is possible to use almost any exercise for negative training. But there are some of them which are the most effective:
* Bench press * Wide grip pull up (jump up on the bar and lower yourself down) * Bicep curl * Bicep preacher curl * Close grip bench press * Smith machine shoulder press The Disadvantages of Negatives
Muscle overloading can be very dangerous so this type of workout is not advised for everyone. It is necessary to be prepared mentally if you haven't done negatives before. For the first time choose lighter weights and work up to something with which you will feel comfortable.
If you do bench press negatives it is necessary to have at least 2 spotters. If you train up to 50% more than your 1 REP MAX there should be at least 2 people who will lift the weight up off your chest.
Never forget about the safety to prevent a serious injury.
Conclusion
As it was mentioned, negatives are a great addition to your multi-faceted approach to muscle building. It is not recommended to replace your workout and do only negatives. These exercises should be involved into your regular exercise routine to make it more intense and mix things up a bit.
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