8-10 second negatives

[Ivanko]

i used to work for a gym the preached doing reps kinda like this;
8-10 second negative
6 second positive

I didnt work there more than a week cause it just wasnt my sceen, i disagree with a positive being that long, however I agreed with long negatives. Maybe not 10 seconds but definitly controlled and slower then the positive.
Lately tho for some reason I've been giving 8-10 second negatives a go, usually on my last set or two just to make sure I've killed the muscle.
If you reeeeeeeally control it and go slow it hurts like a bitch, then I like to explode back up. Works well with machine movements.

Anyone ever try this? Find any improvements using super long negatives?

 

[Shadow345]

changing tempos is just another way to alter the intensity of a workout. IMO the concentric portion shouldn't ever be that slow, however negatives are good.

 

[Styles]

I do this method for a few weeks every couple of months. 10 sets-10 reps and 10 second negative,blast on the positive.My doc who is also well known in the bodybuilding and powerlifting community recommended this to me and it works well for me.Downfall...it does get kinda boring.lol

 

[PitbullTank]

almost every exercise i do, i try to put 2x as much effort on the negative.... i think 10sec is a lil more than i do, i probably do ~3-5 sec neg, 1-2 second positive....with a partner, i have been liking emerics system of having sum1 push down on the eccentric motion causing more muscle trauma...

 

[Stones34]

There is a study published in the November issue of the Journal of Physiology that shows those who did slower reps had more muscle growth.

The researchers' theory is that weight isn't the most important factor in strength training, or at least not the only important factor. Equally important is 'muscle time under tension': the amount of time that muscles are placed under tension during weight lifting. They had subjects perform 6 second eccentric and 6 second concentric on the movement. The results from the study suggest that the time the muscle is under tension during exercise may be important in optimizing muscle growth.

With that being said, I usually take about 3-5 on the eccentric and try to "explode" on the concentric.

 

[dece870717]

This sort of reminds me of a topic Phil Hernon started http://www.professionalmuscle.com/f...forum/60986-honestly-there-secret-growth.html just wish I had a partner to be able to try it out with.

 

[PitbullTank]

This sort of reminds me of a topic Phil Hernon started http://www.professionalmuscle.com/f...forum/60986-honestly-there-secret-growth.html just wish I had a partner to be able to try it out with.

yes, this is where i learned the technique....him and emeric talked about it, and it is no "balloney" lol....i luv that shiit....i have been using it for as much exercises as possible when partner is around...decline bb press, leg press, and any hamstring curl doing them that way are my favs...

 

[matyd]

I do these every now and then to mix things up, Love the burn from them

 

[SmallTownIron]

Changing the tempos is great and very beneficial. Look at it like this: the initial portion of the lift forces a neural because the movement is explosive and requires a coordinated effort with all of the motor units within a certain muscle.

This fatigues the muscle, and then the slower reps kick in. These slower reps target individual motor units, and further fatigue the muscle and trigger a mass or hypertrophy response. Like any other training method, this is only effective for a short cycle before other techniques must be employed and the body begins to adapt.