NEGATIVE REPS

The negative part is that in which the muscle is the strongest. This technique can work but requires a heavier partner to the positive part except for exercises like push-ups. One must, against, take a good rest.

The negative part of the movement (eccentric phase) is that in which the muscle is the strongest. Clearly it is easier to prevent a curl bar down than to raise it.

The principle of negative reps use this feature to shock the muscles while training heavier. She would against a training partner.

For example, for the curl, if you train with 40kg, 50kg load the bar and ask your partner to help you lift the bar. Once in the top position, your partner releases the bar and it's up to you to make the descent (the negative phase). We must remember the bar to make a controlled descent 2-3 seconds. Of course, this method is of no interest if you go down too fast.

Negative repetitions can be interesting to gain strength quickly and strengthen your joints, making them used to carry heavy loads.

Before starting this method, remember to warm up and then use 125% of your ongoing caseload, to 8 repetitions.

The opinion of Monster fitness:

A good method for strength and to stress the muscle intensely. Its main problem is that it requires a training partner, and especially it will work almost as much as you, him for the positive phase and negative for you. Not so easy to apply!

However, you can use it on certain exercises alone, such as push-ups or dips. For push-ups, start at the top of the movement by standing on a bench, to make the descent and for dips, once you reach the bottom, do not lift, pull on your legs and repeat descent. On some movements to an arm, you can lift the weight with both hands, then down with one arm.