What exactly is the negative training system and what are its benefits for bodybuilders? This training system is performed to stimulate muscle growth at the stage when the bodybuilder is finishing his moveme. This powerful system is usually suitable for bodybuilders who have experienced plateaus in muscle growth.
In this article, we will iroduce the negative training system and tell about its benefits and how to do it. In addition, we will provide an example of a bodybuilding program with this system.
What is the negative training system?
The negative training system (also called the negative or ecceric system) is a bodybuilding training system that focuses on the ecceric phase of a moveme to stimulate muscle growth. The ecceric phase is the phase in which the bodybuilder is finishing the moveme and the muscle is lengthening..
In this training system, the main focus is on the lowering (ecceric) phase of the moveme. In other words, when you bring the weight down, your muscles are under more stress. This further pressure causes microscopic damage to the muscle fibers and ultimately leads to further growth of muscle tissue.
Why are ecceric exercises more effective than conceric?
First, let’s see what these two terms mean. Resistance training includes two types of ecceric and conceric movemes. Conceric is when the muscle coracts or shortens during force production. For example, let’s explain in an example, when you are doing the dumbbell forearm exercise and you lift the dumbbell, the forearm muscle is in the coraction or conceric phase.
on the other hand We have the ecceric, which is when the exercise is ending and the muscle is stretched (or lengthened).. In the same forearm example, when you lower the dumbbell you are in the ecceric phase.
But why is the ecceric step more effective than the conceric? There are 4 reasons that we briefly state.
- It is true that both movemes lead to increased hypertrophy (muscle mass); But there is a lot of evidence that ecceric training can build muscle more than conceric. Because in ecceric, more microdamage is done to the muscle fiber and the muscle is stimulated to grow more.
- The time under tension in ecceric exercises is longer and the muscle is under more pressure to resist and grow.
- Another benefit of ecceric exercises is their lower poteial for injury. With this training system, you will be less likely to get injured.
- Ecceric exercises can also improve neuromuscular coordination and muscle corol.
What are the benefits of negative training style?
The negative training system is a powerful system for increasing muscle strength and volume For professional athletes and bodybuilders who have plateaued or lack of muscle growthit is very suitable.
In the negative system, the muscles are under pressure in the extrinsic phase, and this pressure increases the volume and strength of the muscle. By doing negative exercises, you can use heavier weights and challenge your muscles more seriously. Also, these exercises help improve your corol over moveme and increase muscle coordination.
Another importa benefit of negative training is breaking muscle plateaus. Many seasoned bodybuilders know that when their body no longer responds to previous training, they stop. They should challenge their muscles with harder and newer exercises. This work is definitely a bit difficult and stressful, but it must be done to get rid of the plateau.
In this situation, negative exercises can help you to pass this stage and coinue your progress. The negative system regenerates by stimulating new muscle fibers and shocking the body.
How to do the negative training system
Next, with an example, we will explain how to do the negative training system. We just need to remind you to do both the general warm-up and the specialized warm-up very well.
We should also meion that multi-joi exercises (such as squats or chest presses) are better for the negative system, because they can create a lot of pressure in the external phase.
You need the right weight to do the negative moveme. The weight you choose should be 70-80% of your maximum power. If you choose a weight heavier than your maximum strength, it is necessary to do your exercise in the presence of an assista or a trainer who will help you while lifting the weight.
Now start the exercise and do the initial phase almost quickly and within a second. Then pause for 2 seconds. The main poi of negative training is when you are in the external phase of training; Bring it down slowly and with full corol. Lowering the weight should take longer than normal (usually 3-5 seconds). The goal is to fully stress the muscles in the negative phase.
Due to the high iensity of the negative training system, the number of repetitions in this exercise is less (usually 3 to 5 repetitions per set). The number of sets can also vary from 3 to 4 sets, with enough rest between each set that is about 30 to 45 seconds. Make sure that the moveme is completely under your corol and avoid high speed. More corol in the negative phase helps better muscle growth and injury preveion.
An example of a bodybuilding program with a negative training system
Next, we bring you a bodybuilding program with a negative training system. The number of repetitions in this system is not high and each exercise is done in 3 sets with 5 repetitions.
The lowering phase (or the ecceric phase of the moveme) should last 3 seconds, then pause for two seconds at the lowest poi, and finally push the weight up for one second (the conceric phase). Rest between 30 and 45 seconds is necessary.
- Dumbbell bench press
- Barfix Smith is seated
- Larry’s fro arm
- Standing behind the arm of the wire
- Parallel dumbbell chest press
- Smith’s standing shoulder press
final word
Negative training system or ecceric training is a specific and relatively complex training system that can be very useful for professional bodybuilders who have plateaued in muscle growth. In this article, we iroduced the negative training system, explained its benefits, explained how to do it, and provided an example of a bodybuilding program for it.
Resources: myprotein – ebtofficial – stack
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