big dog i do them..
i have seen growth on them indeed. size and and strength.
the weight u lower sloooooow becomes easy on the concentric part fairy soon ! you will find this.
but here is the thing with them..
cos u see your strength climb up people tend to do them top often
they tax nervous system big time!!!
u need longer to recover..
if u see dorians HIT , well the negative portion of his mentzer - Arthur jones style training whatever u want to call.it was done with slooooow negative
thats why dorian use to say one body part once a week and thats it! that was the main reason.
classic dorian - never throw wright around either part of the lift. explosive concetric , slow ecentric.
ecentric part / stretch phase was controlled.
also u have to be careful injury wise cos you are stronger on ecentric compare to concentric. u can lower more on bemch then u can push.
back in the day we had this special negative set. i still do but like once in six months. very rarely. whrn u get two people to help u lift the load on the concentric / positive and u then lower it by yourself slowly after a very thorough warm up sets like a good 3-4 sets.
do them but dont get carried away
as a starter i would advice
pick one multi joint exe and do it just 2 final sets every other week and see your bench improve in 4 weeks. this is pretty safe . dont do every week. u are not sweet sixteeen and cns can take a beating.
if you find common cns fatigue signs appear like irritability, inability to sleep, loss of appetite BACK OFF !
if you can get 2 spotter try the set i wrote above. u will be sore like a virgin lifter next day i am telling u lol but be safe.
I love slow ecentric sets infact me and my training partner did as final set on decline bench yesteday. 100-120 pounds feels like a ton in the end and the wt is less so injury chances are reduced significantly.
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