hey guys i was talking to two guys in the gym last night. they were both raving about doing power negatives especially for chest on flat bench and incline. I started doing it and just this morning felt the pain from last night haha. They said that I would add 50 pounds to my bench if I did it for about a month or two straight. Is it really worth it all the hype and is it really that affective.
power negative
- Thread starter danny1
- Start date
50lbs in a month? I think thats a bit steep. How can they say that, its varys on different factors, how you eat etc...
Anyway, i work using negatives and im finding them effective, especially since i roughly train each area 1-2 times a week. So i hit them hard and negatives help get volume in.
However some people advise NOT to train to failure and use negatives. I suppose depending how you train, both ways can be effective.
Anyway, i work using negatives and im finding them effective, especially since i roughly train each area 1-2 times a week. So i hit them hard and negatives help get volume in.
However some people advise NOT to train to failure and use negatives. I suppose depending how you train, both ways can be effective.
I second BigT's notion that how you eat is really the biggest factor. I don't care what you are doing in the gym, you aren't gonna add **** if you don't eat enough. And even then, 50 pounds to the bench seems like a stretch, unless you are a 100% new lifter, which I don't think you are...
I've only used Power negatives once and it was when I was stuck with my bench back in college. I was the only 1 in the gym and the trainer was spotting for me. I told him I'd been stuck at 145 for 2 weeks and he suggested we try something new for the next few sessions. Blew me right past 145. It was nice.
I use negatives on pullups now and then. I usually static hold and then negative to my start position. Seems to work well.
I use negatives on pullups now and then. I usually static hold and then negative to my start position. Seems to work well.
Hoss
1
Great advice. I would NOT do these on a regular basis, these are meant for short interval work. You need to develop a plan, write it down, on how you plan to progress 50lbs on any/every lift. PROGRESSION is the KEY. NOT just going into the gym and lifting until it hurts.
thanks
hey guys thanks for the great advice i am very greatful for it...and i looked up "power negative" and i'm not sure if it's the exact same thing as hes saying. Trust me ik this guy knows wat he is talking about but he might of just used the wrong word or terminology because i notice you can do this with very heavy weight.
what he showed me was that basically say you use 90 pound dumbbells on the bench that i should cut it down to 40's in each hand. I take 5 seconds to raise them very slowly....than 5 seconds to lower them....hold for 3 seconds and up again for another 5 seconds and continue this sequence for 8 reps....is this considered a "power negative" or did he just use the wrong word.....
hey guys thanks for the great advice i am very greatful for it...and i looked up "power negative" and i'm not sure if it's the exact same thing as hes saying. Trust me ik this guy knows wat he is talking about but he might of just used the wrong word or terminology because i notice you can do this with very heavy weight.
what he showed me was that basically say you use 90 pound dumbbells on the bench that i should cut it down to 40's in each hand. I take 5 seconds to raise them very slowly....than 5 seconds to lower them....hold for 3 seconds and up again for another 5 seconds and continue this sequence for 8 reps....is this considered a "power negative" or did he just use the wrong word.....
Hoss
1
A 'negative' is performing only the eccentric movement of a lift. It's normally done with working weight after failure has been reached. Or as sets, above your 1RM, usually 115-125% to 'downregulate' your GTO (golgi tendon organ). I've no idea why you would perform a slow concentric movement, and I'm sure all PLs and OLYs will agree. A fast/extremely fast concentric phase is optimal for size, strength, and power.