Negatives?

By Cameron Horsfall, CSCS

Training with negatives, also known as eccentric training, involves emphasizing the lowering phase of an exercise. This technique focuses on controlling and slowing down the lengthening or lowering phase of a muscle while under tension. The article explains how incorporating negatives into a workout routine can be beneficial for building strength and muscle mass:

Muscle Activation: Eccentric training maximizes muscle activation during the lowering phase of an exercise, leading to increased muscle fiber recruitment and potential growth.

Strength Gains: By specifically targeting the eccentric phase, individuals may experience strength gains as a result of increased time under tension and muscle stress.

Muscle Hypertrophy: The controlled lengthening phase can stimulate muscle growth by causing more micro-tears in the muscle fibers, which, when repaired, contribute to increased muscle size.

Implementation: There are various ways to incorporate negative training into a workout routine, such as using slower tempo, incorporating negatives into specific exercises, or adding weight during the eccentric phase.

Precautions and considerations: as eccentric training can cause more muscle soreness and fatigue compared to regular resistance training, gradual progression and proper form are crucial.