Some of the best muscle building techniques we have are the oldest. Whilst there’s always a new development or approach, the ones that have stood the test of time are often the best. In this blog post, we'll delve into ‘negatives’. A lifting tempo that helps to improve muscle building.
Carry on reading to learn what negatives are and explore how they play a pivotal role in muscle development.
Understanding Negatives
Negatives, also known as eccentric contractions, refer to the phase of an exercise where a muscle lengthens under tension.
In a typical resistance training movement, there are two primary phases: the concentric phase (muscle shortening) and the eccentric phase (muscle lengthening). Think of a squat - the eccentric phase is on the way down. The concentric phase is on the way up. It’s the same with the bench press and biceps curls too.
While many focus on the lifting or concentric phase, paying attention to the controlled lowering or eccentric phase can unlock a host of benefits for muscle growth.
How Do Negatives Work to Build Muscle?
Muscle Fibre Recruitment: Negatives target muscle fibres differently than the concentric phase. During the eccentric contraction, the muscle fibres are under tension while lengthening, leading to the recruitment of additional muscle fibres. This increased fiber engagement contributes to greater muscle activation and, ultimately, muscle growth.
Microscopic Damage and Repair: Eccentric training induces microscopic damage to muscle fibres. While this might sound counterintuitive, it is a crucial aspect of muscle adaptation. The body responds to this damage by initiating the repair process, leading to the synthesis of new muscle proteins and, consequently, muscle hypertrophy (growth).
Overcoming Plateaus: Incorporating negatives into your training routine can be a game-changer, especially if you've hit a plateau in your muscle-building journey. The heightened intensity and unique stimulus provided by eccentric training can break through stagnant periods and kickstart new muscle development.
How to Incorporate Negatives into Your Workouts:
Controlled Movement: Focus on the lowering phase of each exercise. Resist the urge to let gravity take over, and instead, control the movement. This controlled descent maximises the time under tension and enhances the effectiveness of the negative phase.
Slow Eccentrics: Deliberately slow down the eccentric portion of your lifts. For example, take 4-5 seconds to lower the weight during the exercise . This prolonged duration increases the intensity of the eccentric contraction and maximises muscle engagement.
Partner-Assisted Negatives: Enlist a workout partner to help you with the concentric phase of the exercise, allowing you to solely focus on the eccentric phase. This is particularly useful for exercises where you might struggle with the concentric portion, such as heavy bench presses. Using a spotter helps ti increase the safety of the exercise.
Negatives are often overlooked or forgotten about, but done correctly they can hold the key to unlocking new levels of muscle growth and strength.
By understanding and strategically incorporating eccentric training into your regimen, you can tap into the full potential of your muscles and overcome plateaus. Remember, the journey to building muscle is not just about lifting weights; it's about embracing the full spectrum of muscle contractions and providing your body with the diverse stimuli it needs.
Pay attention to negatives and enjoy the transformative impact they can have on your muscle-building.
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