stupid question, but i'm trying this muscle media program.....and on the exercises it will tell you to do 3 reps, 2 reps, then neg. I'm assuming it means negative, but I'm not sure how to do that, what to do, whatever.......help?
Last edited by snow; 09-22-2003 at 05:46 PM.
Negatives are also known as eccentrics. It refers to the lengthing of a muscle when it is contracting. For example, when you do a curl, the lowering of the dumbell is a eccentric. Your bicep is lengthening but it is still holding the weight.
***Eccentric training allows one to stimulate greater strength and size gains than pure concentric training. Why is that? There are five major reasons:
1) There's a greater neural adaptation to eccentric training than to concentric training (Hortobagyi et al. 1996).
2) There's a more important force output produced during a maximal eccentric action (greater overload) because you can use a higher external load (Colliander and Tesch 1990).
3) There's a higher level of stress per motor unit during eccentric work. Less motor units are recruited during the eccentric portion of a movement, thus each of the recruited motor units receives much more stimulation (Grabiner and Owings 2002 , Linnamo et al. 2002). Furthermore, since the nervous system seems to recruit less motor units during a maximal eccentric action, the potential for improvement could be greater than with maximal concentric action.
4) There's some evidence that maximal eccentric actions will preferably recruit fast-twitch muscle fibers, which are more responsive to muscle growth and strengthening (Nardone et al. 1989, Howell et al. 1995, Hortobagyi et al. 1996). In fact, eccentric training may stimulate an evolution towards a faster contractile profile (Martin et al. 1995).
5) Most of the muscle microtrauma to the cells occurring during training is a result of the eccentric action performed (Brown et al. 1997, Gibala et al. 2000). It's been established that this microtrauma acts as the signal to start the muscle adaptation process (Clarke and Feedback, 1996).***
taken from http://www.t-mag.com/nation_articles/273acc.jsp
To actually use negative reps, you should have a spotter to help you lift the weight on the concentric. You can handle a lot more weight on negative reps. A negative rep should be long, depending of the percentage of RM you are using.
Negatives are also used in HST programs. hope this helps.
Yeah, it means negative. Basically its just taking it a t a slow descent. Don't let it drop but gradually let it down over the course of maybe 5-6 seconds.
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