Doing Negatives for Strength and your 1RM

[ThePolishHammer]

Ive heard these can be used in a power/strength training program to increase your 1RM.
Anybody know what place these have in a power training program?

 

[coolcolj]

only for experienced trainers - 2 years training etc

you'll be using some heavy weights

 

[louden_swain]

They are highly effective for overloading the system.

 

[Fatty4You]

I cant remember which book i read it in, but it was some strength training book that said muscle soreness is most directly coorelated with work done during the essentric [negative] movement of the lift. It suggested using lift tempos like 4-1-2 [ 4 seconds down, 1 second at the squeeze, and 2 seconds on the way up] for maxmail muscle hypertrophy].

-Fatty

 

[eastarr69]

I concentrate on the negative of a exercise when training my weak points on the body...

E

 

[PolishHammer1977]

only for experienced trainers - 2 years training etc

you'll be using some heavy weights

Use caution and common sense. You will know when you are ready. Be it 2 years? I don't know but you will know when you are strong enough. Listen to your body.

 

[b fold the truth]

I haven't done negatives in a long long time...

B True

 

[coolcolj]

negatives require weights greater than 1RM usually around 1.1 to 1.25 hgher, and lowered in 4-6 seconds, you will need spotters.

You will get a lot of soreness, and your CNS will get caned.

 

[Fatty4You]

People always say that if you can't do any pullups, you can start out by doing negatives and eventualy you will have enough strength to start getting them on your own.

So, if it works for back, i guess it should work for everything else.

-Fatty

 

[ThePolishHammer]

yea

actually, yeah thats definetly true. and it helps to get your reps up really fast
I started off only being able to 2 wide grip pull ups.
doing what i could do in regular reps, then the remaining reps (up to 10) in negatives. I was doing 12 wide grips with 25 lbs on me in less than three weeks

 

[big_bad_buff]

Ive heard these can be used in a power/strength training program to increase your 1RM.
Anybody know what place these have in a power training program?

i know it puts a tremendous amount of stress on the old pecs. just another variation i would think. try using chains if your wanting to better your bench press, i promise this will help your 1RM