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Training Intensity Principles: Negative Repetitions




The negative (or concentric) part of any movement, is the lowering phase during the range of motion. For example, in the bench press, the negative motion would be the process of lowering the weight from the starting position to your chest (or immediately above). The negative portion of any movement is said to be the largest factor for hypertrophy (muscular growth). Some methods to succeed at negative reps would be to lower the weight slowly and under control, and bring it up, with force and power, or have your training partner do the positive part of the motion for you. Keep in mind you are capable of performing negative repetitions with more weight than you would normally use for the full movement. If your one rep maximum (1RM) for bench press is 200 pounds, you should have no problem doing negative repetitions (at least a few) with that weight and the aid of a training partner, as safety should be your number one priority.


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