bench negatives

[ratmonkey]

man i'd completely forgotten about how much fun negatives are to do. i threw about 50% more than my 1rm on the bar and controlled the lowering to my chest and had a couple of guys pull it off my chest for me. i know i looked like an ass trying to do more weight than i should to the uneducated in the campus gym i was at, but i just rest tonight knowing that i'm growing and they're not.

 

[sixfeetfour]

This is interesting becasue not only do negitives help with conditioning the body and muscle control when lifting but they also provide mental confidence to handle heavier weight when you are ready.

Once you become conditioned to the feel of the weight, you lose part of the the psycholgical aspect of "Man this is heavy, no way I am pushing this" Your not defeated before you even try.

I incorporate a negitive rep usually every third workout.

 

[Biggriz]

Right on the money Sixfeetfour....negatives are great for strength and growth. The mental effect as well.

 

[Johnny Enlgish]

what are negatives?.......




**rookie to weight training**

 

[Biggriz]

Negatives are lowering the weight, also called eccentrics. Lifting the weight is called the positive or concentric portion of the lift.
Negatives, in a training program can vary from kinda fast but controlled to what we've been talking about in this post, which would be lowering the weight very slowly. The big plus is you are stronger while lowering the weight than when lifting,so...you can use more than your max when doing negatives, and man this a stress your body hasn't had to deal with before, so...expect new muscle growth and strength. That's cool!

 

[thick]

Be careful if you add in negatives. You can fatigue the cns and lose more than you gain. I am not a believer in them but than again I dont have a training partner so I cant give them a fair shot. Either way dont do them too often or you will take two steps back IMO

what are negatives?.......




**rookie to weight training**

 

[sixfeetfour]

Thick: I believe you are correct. When I do them it's usually every third week and usually only one slow rep. They are not something I would see as a benefit to incorporate every workout. I will try a new max about once a month so I like to get used to feeling a heavier weight.

 

[ijustmegdu]

did them today with 2 not so good spotters, may have to take a day or two off while my chest heals

 

[Biggriz]

Bump to the boys that said if done often, may lead to overtraining or injury...100% correct. But, they are great when used sparingly, or to break that plateau.

 

[ratmonkey]

you need to have two experienced spotters, you can't really just pull the two closest knuckleheads over to pull it off of you at the bottom.

i try to incorporate it whenever i can, usually once every 6-8 weeks.