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The benefits of negative lifting and training

Negative lifts. Basically when you slow down the phase of lowering the weight towards you before exploding. Then pushing it away from you. Are where THE MAGIC HAPPENS. The benefits of negative lifting and training. Or the more coined sentence ‘Think negative to grow!’ If you’re interested in the science and rationale behind negative lifting. You […]

Written By TRX Traveller

On 3rd March 2015
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Negative lifts. Basically when you slow down the phase of lowering the weight towards you before exploding. Then pushing it away from you. Are where THE MAGIC HAPPENS.

The benefits of negative lifting and training.

Or the more coined sentence ‘Think negative to grow!’

If you’re interested in the science and rationale behind negative lifting. You can find a detailed post by Christopher Mohr on the bodybuilding blog here.

But, as always, here is a quick summary sourced from speaking to and reading articles by personal trainers. Along with Ironman athletes, gymnasts and body builders.  Quite the range, quite the tip!

Reasons

  • Mass: Negative reps put an additional amount of stress on the muscle. They force it to control the weight for a longer duration. Thus contracting and overloading the muscle, helping to achieve hypertrophy
  • Strength: The negative phase or eccentric phase as it’s known allows you to lift more. The muscles produce the most force during this phase and so it is great for breaking through plateaus.
  • Aesthetic: You’ll call upon more fast twitch muscle fibers to work through the lift. Your muscles will respond by rebuilding more and stronger fast twitch muscle fibers. So that it can meet the challenge next time
  • Stronger connective tissue: Which in turn will aid in preventing injury
  • Greater flexibility: The negative portion of the lift causes growth of your muscle fibers in length
  • Increase Power: Mix up negative with explosive for example: Heavy eccentric bench press with low rep explosive push ups or med ball tosses.
  • Negative reps should have a contraction time of between 4 – 6 seconds

And we’re not just talking negative reps in weight lifting. Negative reps apply to TRX moves, pull ups, certain controlled Kettle bell movements, push ups etc etc

The benefits of negative lifting and training

The benefits of negative lifting and training

Be careful

Just be careful, negatives put more stress ultimately tearing them aggressively on your muscles so don’t over train it. A full amino acid supplement like these BCAA tablets can help with recovery.

Remember, Casein Protein such as this one is a vital protein supplement to prevent muscle break down over long periods of rest.

Adam, TRX Traveller

Adam, TRX Traveller

Founder

It’s my mission and passion to help people gain Fitness Freedom and achieve their fitness goals absolutely anywhere using a TRX or Resistance Band.

I used to have an unhealthy psychological reliance on gyms, believing I had to be close to one or in one at all times to achieve my fitness goals. It was limiting and confining.

Now, 6+ years later having TRX’d across 32 countries, I feel in the best shape of my life after implementing the HUGE fitness possibilities achievable anywhere with a TRX or Resistance Band.

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Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Adam Atkinson and the Client are the intellectual property of Adam Atkinson, TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law.

Copyright © 2021 TRX Traveller - All Rights Reserved

Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Adam Atkinson and the Client are the intellectual property of Adam Atkinson, TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law.

Copyright © 2020 TRX Traveller - All Rights Reserved

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