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 movement. This powerful system is usually suitable for bodybuilders who have experienced plateaus in muscle growth.
In this article, we will introduce 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 eccentric system) is a bodybuilding training system that focuses on the eccentric phase of a movement to stimulate muscle growth. The eccentric phase is the phase in which the bodybuilder is finishing the movement and the muscle is lengthening..
In this training system, the main focus is on the lowering (eccentric) phase of the movement. 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 eccentric exercises more effective than concentric?
First, let’s see what these two terms mean. Resistance training includes two types of eccentric and concentric movements. Concentric is when the muscle contracts 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 contraction or concentric phase.
on the other hand We have the eccentric, 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 eccentric phase.
But why is the eccentric step more effective than the concentric? There are 4 reasons that we briefly state.
- It is true that both movements lead to increased hypertrophy (muscle mass); But there is a lot of evidence that eccentric training can build muscle more than concentric. Because in eccentric, more microdamage is done to the muscle fiber and the muscle is stimulated to grow more.
- The time under tension in eccentric exercises is longer and the muscle is under more pressure to resist and grow.
- Another benefit of eccentric exercises is their lower potential for injury. With this training system, you will be less likely to get injured.
- Eccentric exercises can also improve neuromuscular coordination and muscle control.
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 control over movement and increase muscle coordination.
Another important 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 continue 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 mention that multi-joint 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 movement. 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 assistant 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 point of negative training is when you are in the external phase of training; Bring it down slowly and with full control. 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 intensity 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 movement is completely under your control and avoid high speed. More control in the negative phase helps better muscle growth and injury prevention.
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 eccentric phase of the movement) should last 3 seconds, then pause for two seconds at the lowest point, and finally push the weight up for one second (the concentric phase). Rest between 30 and 45 seconds is necessary.
- Dumbbell bench press
- Barfix Smith is seated
- Larry’s front arm
- Standing behind the arm of the wire
- Parallel dumbbell chest press
- Smith’s standing shoulder press
final word
Negative training system or eccentric 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 introduced the negative training system, explained its benefits, explained how to do it, and provided an example of a bodybuilding program for it.
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