Bodybuilders are typically always searching around for new ways to bust through training plateaus, to provide variety for your routines and to find new ways to trigger muscle growth and improve strength levels. Finding and making use of new different exercise techniques is essential for muscle building success as your muscles soon adjust to the demands of new exercises and will be unable to continue grow until new demands are made of them.
There are a variety of ways in which to stimulate growth including the standard progressive overload principle of using sets and reps and doing as many repetitions as you can until muscle failure. Other variations include: compound sets, drop sets, partials, supersets, 21s and such like. However here we shall take a look at how to use negatives when stimulating muscle growth.
So, what is a negative? And how can you build muscle fast using negatives?
Well, negatives go something like this. With bench pressing as an example, lets say that you normally do benchpresses for 8 repititions at 110 kg. You have stopped making any significant muscle building progress and gotten stuck at this weight. Put another additional 20kgs on to the bar and have your gym partner aid you in pressing the bar until your arms are nearly locked out. Now with the weight at the top your spotters remove their hands and all assistance and you lower it steadily and under control. Then once more let your friends assist you to press the weight back up. Do this again and again until you are able to no longer do the exercise with correct technique.
Why do negatives? And will I build muscle fast using negatives?
Well your muscles are actually stronger in the lowering phase so when you do regular reps you are only placing stress on the muscle fibers in the lifting phase which are not as strong. So, by doing performing negatives you can let your muscles handle more and heavier weight. Do a few workouts such as this and you can trigger muscle mass growth and therefore improve your training sessions efforts for your normal workout routine and increase your overall musculature.
Does this create any problems?
due to the fact that your muscles will probably not be used to doing this type of work and also for physiological factors you will quite possibly be very sore on the next few days after your training session. Certainly do not workout again until you have totally recuperated and keep high your protein intake and be completely sure to take a quality protein shake straight after your weight session.
Negatives can be made use of for just about any exercise but work best for the classic mass builders such as the major compound multi-joint exercises like: squats, deadlifts, pull ups, shoulder presses, and such like. To trigger muscle growth and break training plateaus then use these workouts on an infrequent and occasional basis.
With those points in mind keep taking on good solid muscle building nutrition, rest adequately and workout hard and frequently and you ought to have no problems piling on muscle mass. Now go ahead and build muscle fast using negatives.
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