Another training principle: Negative repetitions, what are they?

Another interesting technique that has recently appeared in the world of iron sports is the principle of negative repetitions. What is the essence of this technique? And why is it so popular among professional bodybuilders - let's shed some light on it...

As mentioned earlier, this is a fairly young principle. The first bodybuilders, who lived in the last millennium and paved the way in this hitherto unknown art of bodybuilding, did not even know about such mechanisms. And only in our time, when bodybuilding as a movement spread throughout the world, this technique was found and studied by representatives of sports medicine, and its effectiveness was subsequently even scientifically confirmed and substantiated by the experience of using various athletes...

So, what is Negative Repetition? — this technique appeared as a continuation of the principle of forced repetitions. For those who don’t remember, we’ll say it again: the athlete performs iterations with a sub-maximum weight, and when he needs to complete the last few repetitions of the cycle, but there is not enough strength to fully complete them, his sparring partner slightly helps him overcome the most difficult points amplitude (usually the initial phase of movement). The partner literally helps with his little fingers at the start, and the athlete performs the rest of the movement independently.

As you already know, forced repetitions are a very effective and efficient technique. But what then is the principle of negative repetitions if it is a continuation of the forced method? Let us explain to you with an example...

We will perform a classic powerlifting exercise, very popular in bodybuilding and fitness - wide-grip bench press...

1. We load the barbell with a weight of 125% of our working weight - that is, the weight that we currently cannot lift on our own!
2. We lie down under the bar and grab the apparatus. At the same time, the partner, without whom this principle simply cannot be implemented, grabs the bar with a narrow grip to pull upward. Well, or it could be two partners standing at the ends of the bar...
3. Working together with a partner, remove the bar from the racks and balance to the starting position.
4. Further, performing the negative phase of the repetition (that is, lowering), your partner only holds and balances the barbell - consider it as insurance. But the positive phase (that is, the push-up itself, which you are not able to do with such weight) you do with your partner together, using your strength and his. That is, you press, he pulls. But it drags slightly - so as to load you with work as much as possible.
5. It is in this mode that all iterations of the planned approach are carried out.

The advantages of this technique are undeniable:

1. Just the fact that you initially work with a weight that is 20% more than your maximum working weight already gives a significant impetus to muscle growth.
2. You are not afraid of getting injured. Your partner is always nearby and ready to insure you. This will motivate you to work even more and more efficiently.

In conclusion, I would like to draw your attention to the fact that no matter the intensity of your training, no matter what special techniques you use, without a properly balanced diet, you will not see impressive muscle growth. Especially if you are also of thin build. We recommend that such athletes add a mandatory intake of gainers to their daily diet - this will help you gain the much-needed mass and muscle volume. Moreover, such drugs are absolutely harmless, and, alas, it is very difficult for ectomorphs without them.

Train correctly! Eat rationally! Grow up! And may the force be with you!