A lot of newbie lifters often think that the lifting portion of an exercise is all that really matters when it comes to stimulating muscle growth. But lifting the weight up is only half of a “complete” contraction. The lowering portion of the lift is just as, if not more, important to your overall muscle gains.
When you lower the weight under control in a negative rep you keep your muscles under tension for longer periods of time. Not only that, but you can lower heavier weight in a negative contraction than you can lift in a positive contraction. So in essence you can force your muscles to handle a heavier workload and thus help stimulate more muscle growth when you focus on incorporating negative reps in your training.
Below is quick video clip showing how you can use “Negative Reps For Positive Results” in your bicep workouts and help stretch the tape measure on your arms to the next level 😉
Give this exercise a try in your next arm workout and then leave me a comment below letting me know how it works for you.
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9 Comments
James
Hey Lee,
Thanks for all your tips, it’s been helping but I can’t wait to purchase your dvd, will do so next week. I look forward to having a better physique.
Thanks,
James
Michael from Germany
hey lee
started about one year or so to follow vince del monte and his vids on the internet….gladly taht i found him..so through him i now follow you, obi obidike, david ruel, joel marion, artus shakur, micah lacerte….
thanks for all the great advice…..concerning the video above
nice idea, i´m going to try this tomorrow when i hit my biceps
keep doin´what you do and again thanks for all the help and inspiration
everyone can see that you living / practising what you preach so really good example for : leading by doin
best wishes
have an awesome day
Mike
Nelson
Negatives are two for one exercise. Great video Lee, I have taught all my kids when doing chin-ups to go slow going down and when doing push-ups the same. Taking your time, good form, gravity is pulling you down anyway so fight it as well. I also do negatives when doing Military Press, bent over rows, lateral raises etc.. Bent over dumbell curls, I have been doing 1 1/2 curls. I curl up go halve way down and go back up to a count of 1. Keep those awesome info video’s coming Lee… Stay Strong… Herc.
Mike
How would you do negatives for big compound exercises?
Thinh
What are some good negatives for working your chest? Any great exercises you would recommend? It can be compound or isolated.
Gary
Hey Lee, just wanted to say thanks for the many tips you e-mailed in the past. The negative Reps. workout for biceps is the sh–. Thanks again brother, keep up the good work Thanks Gary
leehayward
I personally would NOT do negatives for big exercises like squats, deadlifts, etc. I’d save them for smaller isolation exercises instead.
leehayward
One of the best chest exercises that you can use negatives with is dips. Just use a bench under the dip bars and lift yourself up with your legs, than lower yourself down in a negative fashion. You can even add extra weight with a weight belt if needed.
leehayward
Thanks for the comments, glad you folks enjoy the video tips 😉