Bodybuilders are typically always searching around for new ways to bust through training plateaus, to provide variety for your routines and to find new ways to trigger muscle growth and improve strength levels. Finding and making use of new different exercise techniques is essential for muscle building success as your muscles soon adjust to the demands of new exercises and will be unable to continue grow until new demands are made of them.

There are a great deal of ways in which to trigger growth including the regular progressive overload principle of using certain amounts of sets and reps and doing as many repetitions as you can until your muscles fail. Other useful exercises and variations include: compound sets, drop sets, partials, supersets, 21s and such like. However here we will be looking at stimulating muscle growth using negatives.

So, what exactly are negatives? And how can you build muscle fast using negatives?

Well, negatives are performed as follows. Using bench pressing as an example, lets say your usual bench-press is to do 110kg for 8 reps. You have become stuck at this weight and finding it difficult to progress so here is what you do. Put another additional 20kgs on to the bar and have your gym partner aid you in pressing the bar until your arms are nearly locked out. Now from the top start position get your helpers to let go of the bar so that you can gradually under control lower the barbell. Then once more let your friends assist you to press the weight back up. Do this repeatedly as many times as you can until you are unable to do any more reps safely.

Why should I do negatives? And will I build muscle fast using negatives?

Well your muscles are actually stronger in the lowering phase so when you do regular reps you are only placing stress on the muscle fibers in the lifting phase which are not as strong. So, by doing performing negatives you can let your muscles handle more and heavier weight. Do a few workouts such as this and you can trigger muscle mass growth and thus improve your weight training efforts for your normal routine and increase your overall muscle mass.

Are there any downsides to this?

due to the fact that your muscles will probably not be used to doing this type of work and also for physiological factors you will quite possibly be very sore on the next few days after your training session. Certainly do not workout again until you have totally recuperated and keep high your protein intake and be completely sure to take a quality protein shake straight after your weight session.

Negatives can be made use of for any exercise but work best for the classic mass builders such as the major compound multi-joint exercises like: squats, shoulder presses, dead lifts, pull ups, and so on. However use these sets infrequently as a occasional way to break your way through training plateaus and to trigger muscle growth.

With those guidelines in mind keep taking on board good muscle building nutrition, rest sufficiently and workout intensely and often and you should have no problems packing on muscle mass. Now go ahead and build muscle fast using negatives.

 

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