How to Perform Negative Training

November 29, 2016



International Personal Training 2016 - IPT







Now a days, a fair few "Gym-goers" consider only the movement, without taking into account the speed, the eccentric portion, or the TUT (Time under Tension)

By the end of this blog, you will learn the ins and outs of turning Negatives, into Positives!


First off, I am going to discuss eccentric muscle actions and the importance to a muscle/strength building routine.




This type of contraction occurs when the muscle contracts (shortens) such as when you pres

s the bar upwards on a barbell bench press or raise the bar on a bicep curl.



Isometric muscle action is when a muscle is activated and generates a force, but no real movement at the joint occurs. Imagine pressing against a solid wall, instantly your body is generating force to push this wall over, but there is not joint action whatsoever because it is impossible for your body.



This is also known as “Negative resistance training” – this type of action occurs when your muscle lengthens in a controlled manner (I.e. The downward phase of a chest press)

Muscles are only capable of either lengthening or shortening in a controlled movement.

This is basically gravity trying to pull the weight back down; your muscles lengthen in a way to control the weight to avoid it falling abruptly on top of you.



Out of each of the above phases, the muscle can generate the most force during the eccentric phase, followed by the isometric, and last but not least the concentric phase.

If someone was to neglect the eccentric (Negative) phase of lifting, this would be extremely detrimental to their training.