Negative reps

[broseff]

Hey All

Over the last couple of weeks i have been incorporating negative repetitions for my bicep exercises using a dumbell on a preacher bench

I was wondering what peoples thoughts are with incorporating a set of negatives for mass gaining. I know they are beneficial but are they beneficial over the long term or should it just be used for breaking a plateau.

Do you think i would see better gains by using all full range of motion exercises?

cheers

[PeterDolan]

I was wondering what peoples thoughts are with incorporating a set of negatives for mass gaining. I know they are beneficial but are they beneficial over the long term or should it just be used for breaking a plateau

Eccentric contraction is superior to concentric contraction for muscular hypertrophy. As they a quite stressful on the CNS, I tend to used them on a few exercises per workout and only for a few reps on the last set. Not saying they can't be used more often, just how I do it.

Do you think i would see better gains by using all full range of motion exercises?

Until you are experienced enough and have enough mass, you should always use full ROM!

[musclenz]

Essential in any mass building routine but as PD says should not be used in every set or every workout. You tend to fail on the positive part of the lift before the negative, so get your partner to lift the positive while you take down the negative for total failure.

[Dr Squat]

I was wondering what peoples thoughts are with incorporating a set of negatives for mass gaining.

Use sparingly bro. Not a whole set!!! A rep or two at the end of a set. And not every set.

I used to be right into things like forced reps, negatives, rest pause, drop sets etc. I then did my time training under a pro bodybuilder and I learned that if you train to failure on most sets, you don't really need to get clever.

If I were going to do negatives I would do two at the end of a set after I had failed. Be careful as this is an advanced training technique.

[Dr Squat]

I was wondering what peoples thoughts are with incorporating a set of negatives for mass gaining.

[broseff]

cheers guys

i think ill stop doing entirely negative sets then, only using them when i reach failure at the end

cheers

[BigPauli]

If you are keeping accurate and detailed records, you should be able to see what is working for you. If you are getting bigger and stronger, keep doing what you are doing now. When you stop experiencing some form of progress, then change.

[PeterDolan]

I disagree Pauli. Do what is working for you MOST of the time, why wait til you plateau to change up what you are doing?