Bodybuilding Article 16

Welcome to Bodybuilding Article 16 in our comprehensive series. Here we'll examine the role that negative repetitions have to play in adding intensity to training sessions.

Bodybuilding article 16 will contend that negative repetitions are a useful means of intensifying the exercise process. And don't forget, you can get the best deals on a huge range of bodybuilding supplements at Bodybuilding.com

Increase your training intensity through negative repetitions

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article I outlined the ways in which you can intensify your training. Here we'll focus on the role that negative repetitions have to play in intensifying the training effect.

At the most basic level, human muscles have three types of strength:

1. Positive strength - the ability to raise a weight.

2. Static strength - the ability to hold a weight.

3. Negative strength - the ability to lower a weight.

Many bodybuilders concentrate primarily on their muscles' positive and static strength but equal focus should be given to negative strength, or lowering the weight, if true muscle failure is to be achieved. You can emphasize this aspect of training by completing a set of negative reps after reaching positive failure.

You'll need one or two partners to lift the weight to the top position so that you can lower it under your own control. Once you can no longer control the descent, the set ends. Take special care with leg exercises and avoid negative squats to protect the knees.

Beginners should not attempt negative reps while intermediate and advanced bodybuilders can be imaginative in how they incorporate negative reps into their training programs.

Note to publishers

Don't forget to check out this week's recommended bodybuilding article entitled What causes muscle growth? 1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers. 2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel. 3. Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow. Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength. . . . For the best supplement deals currently available, shop at Bodybuilding.com

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