Effectiveness of negatives?

[RottenWillow]

I'll soon be starting the final phase of my HST cycle where it is advised to use a weight sufficiently heavy to allow only negative reps. However, I'm pretty uncertain as to whether or not I want to try that.


Has anyone else had personal experience with doing a lot of negative reps or accentuating the eccentric end of the movement? I've read that negatives may be responsible for DOMS which in turn is not really associated with muscle growth.

 

[sk*]

For bodybuilding purposes, time under tension is very important imo. Negatives are just another way of increasing time under tention. It definetely has its place in the bodybuilding world IMO.

-sk

 

[Cuthbert]

I think negatives have their place while training for strenght as well.

I don't do them much with gym lifts; but I think hard negatives with Captain of Crush grippers have helped my grip strength a lot.

I think they are worth a try if you're thinking about doing them, the only real way to know is to give it a dedicated shot.

 

[RottenWillow]

sk, would you say that its as effective at encouraging muscle growth as a conventional concentic/eccentric movement?

 

[slobberknocker]

Since most hypertrophy comes from the eccentric, I think negatives would be great if your goal is hypertrophy.

 

[sk*]

sk, would you say that its as effective at encouraging muscle growth as a conventional concentic/eccentric movement?

Honestly, I don't know as I haven't done a seperate study on myself or seen a similar study on others. I think it is a good idea to include it in your routine from time to time, for a change.

-sk

 

[RottenWillow]

The last phase of an HST cycle calls for doing eccentric only work for six workouts, the idea being you have been using progressively heavier weights to a point where you are only able to perform eccentric movements. I guess I just had some reservations about doing "half" of all the movements, like I was somehow half assing the workout.

Thanks a lot for the input guys.

 

[IJ26]

In DC a good negative is part of the workout and Im seeing strength increases as well as hypertrophy so IMO negatives work but everyone is different

 

[casualbb]

I haven't personally done it, but those that have say it works.

 

[RottenWillow]

I haven't personally done it, but those that have say it works.

Casual what have you done during your 7th & 8th weeks of HST instead of negatives? I'll be finishing my 5RM next week and I'm still vacilating.

 

[casualbb]

I usually make strength gains in 5's or even drop reps lower to lift more.

 

[RottenWillow]

I usually make strength gains in 5's or even drop reps lower to lift more.

I was considering doing just that. You kind of validated my idea. What do you think of a 3RM phase to finish out?

 

[IJ26]

Ive never done hst but if u drop to reps of 3 and are training real heavy it shouldnt be for more than 3 weeks bc its very stressful on the cns

 

[Tweakle]

Sounds scary... I can see why you wouldn't want to push it so hard, the injury potential must be pretty high and you'd be in pain all the time

that said everyone who's done HST seems to thrive on it so I'd say do it as it's laid out

 

[RusPA81]

I'll soon be starting the final phase of my HST cycle where it is advised to use a weight sufficiently heavy to allow only negative reps. However, I'm pretty uncertain as to whether or not I want to try that.


Has anyone else had personal experience with doing a lot of negative reps or accentuating the eccentric end of the movement? I've read that negatives may be responsible for DOMS which in turn is not really associated with muscle growth.

I just finished this cycle and I highly recommend it. I got stronger each day I went in during this cycle. Just dont start to heavy. You want to be finished the cycle with a weight you can only do 2 reps on your own with. Also take 1000 mg of Vitamin E. It really help reduce soreness.

 

[WalkingBeast]

Negatives for the biceps, seemed to work real well for me at one point. Hard to tell though cuz they werent done every week. I used to load up the EZ curl bar on the preacher bench and have someone pull the bar down. I remember I used to lock the bar so tight, the whole bench would move. haha Ahhh The beauty of desperation for growth. I also moved furniture at this time, and there was alot of holding and negative resistance with that as well. But I was 16-17 and probabally wouldve grown decently regardless.