When I was once a beginner I still clearly remember having difficulties in a bench press just to an area of little variation. I just couldn’t progress from the marked point I used to push. For a few reason, I just couldn’t move up on the bench press even how I train firm and heavily and on no account missed a workout schedule.
I started to get seriously discouraged for approximately two months without any developmental change. It was just about this moment that a corporate gym owner asked me if I have any problem. In depress I replied that I just couldn’t shift off from this pothole.
He inquired what I was doing and I told him how many times I bench press and how I execute singles each and every exercise schedule. He asked me again as follows:
Four main things he pointed out to me after what I told him and those were:
From all my weight training I was instructed to take two weeks off. He told me that he will kick me out if he saw me in the gym before those periods. Well, I was on fire and ready to hit the weights especially the bench press when I came back after I took two weeks off. To my displeasure, I was told not to carry out the bench press for 3 weeks! Did you see how it would be, not being up to do the bench press for nearly a month!
Anyways, since this article is regarding negatives I’m not going to get into the entire story and you can read about it here. Suffice to say, I additionally put more weight of about 50 pounds to my bench press later than about 3 months of doing what he told me to do.
From the two to three weeks of “negative” training there came one of my highest muscle growth time. I added more again about 25 pounds to my bench press after about 3 weeks or so with this kind of training. I really took off on the bench press after I applied this method soon as I learned the power of negative training.
At the time, I learned rapidly and applied the techniques with each week even if I had no hint what negative training was. For enormous strength gains I have to tell you that this is one for the most part great technique I have ever used. On the other hand, this may sound like a little conflicting so let me explain that it has as well been one of the most detrimental to my training.
A technique that focus’ on the eccentric part of a particular movement is known as negative weight training like for instance, the bench press has two categories to the movement, a concentric phase and an eccentric phase. When you lower the weight down to your chest it is the eccentric type of the movement of the bench press. As you are going with gravity your muscles are lengthening, as illustrated below:
When you are pushing the weight upwards and your muscles are shortening this is the so called concentric part of the bench press. This is the contractual piece of the movement.
Now hold both arms in front of you and lower those to your chest give it a try. You will observe that your muscles are expanding. Now, when you push your arms forward you will notice that your muscles are contracting. They are shortening in length of your muscle in order to completely push the weight up.
As in our bench press understand that negatives focus on the eccentric part of the movement or the lowering of the weight to the chest. Research has shown that we are much stronger in bench press when we execute eccentric part of certain movements. In reality over 6 decades ago, Katz and Hill resolute that our body’s strength increasingly rises when our muscles are in the eccentric part of a movement as compared to the concentric part.
Another study called “Concentric and Eccentric Quadriceps Contractions”, measured the amount of muscle fiber used in the activity at some point in concentric and eccentric movements. With the used of an electromyography (EMG) each movement was measured. The study concluded that the most fast twitch fibers’ happens during maximal, eccentric contractions. As we know, it’s what generates explosive strength fast twitch fibers. Numerous fast twitch fiber recruitments are required for building muscle and power.
Because our bodies depend more on fast twitch fiber motion it clearly means that we can hold a lot more weight through way down than when we are pushing up. It short, if you decide to utilize faster twitch fiber the further you desire to build more power and explosive strength.
This idea show me the way to a type of workout known as negative training. We can potentially improve our fast twitch fiber activity which is the source for strength by making used of heavier than normal weight and focusing exactly on eccentric movements. For my part by way of bench press I have experienced this perceptible fact. The outcomes have been outstanding from the time when I used negative training on some occasions. My strength gains enhanced, every so often spectacularly every time I used negative training.
For the bench press, I’ve experienced using negative training solely and it doesn’t work through long range program. Striking your body by means of heavy than normal weight in constant process will causes it to go wrong. Investigative study has revealed that one of the foremost causes for muscle pain and discomfort can be through eccentric training. I agree that there is such a thing as having too much of something good. On the other hand, this is exceedingly essential to mention. Precisely, negative training can without doubt lead to overtraining and perhaps injury if you abuse this method when you put a great amount of difficulty on the body.
Hence, I firmly suggest that negative training must be used for no more than a month in your workout program. In addition, negative training just works successfully with just a single or the most for a couple of target areas. For me, bench pressing is one of the best for the mentioned type of training. Positively for all of your actions I don’t advise you use negative training. It is really great for the bench press, incline press, chins and even shoulder press. Remember, I don’t mind what anyone says just don’t attempt to use this technique by way of squats, it’s not safe. Keep in mind, at all times you need a spotter; someone who really knows what to do.
When you’re going to be utilizing a few pretty heavy weight that merely comes down using your possess strength you have to take into account that it doesn’t successfully happened without the assistance of an experienced spotter. If a spotter doesn’t really know how to spot as a training buddy you have the right to get someone else. Do it for the success of the program and your safety. Eccentric /negative training is not for new trainees’-this is very essential to remember so if you’re just starting out, don’t try it for the reason that this is a very advanced technique.
Negative Training for a Massive Bench Press gains
You have to perform the approved poundage’s, use appropriate technique, and have the timing down so as to obtain the most from negative training. Be reminded that you need to be well warmed up in view of the fact that negative training uses exceptionally heavy weight. To keep your heart pumping and have a better blood flowing I powerfully recommend you do about 5 minutes of light stretching after you performed no less than 5 minutes of light cardio.
Even if it might be an excellent idea to execute two sets of light pec deck or fly’s to warm the chest and shoulders up nevertheless remember, you desire to increase your bench press, so you’re going to be training chest initially and you’re going to be utilizing the bench press as your opening exercise. In addition, earlier than you begin here you might want to do a few rotator cuff exercises.
To begin, to let you to decrease the weight by your own you will have to use a weight that you can’t get a single with except light enough. Let’s say for instance, you can carry out a single by means of 220 pounds, your preliminary negative weight will be approximately 230 to 240 pounds. To hit upon the right weight to use which will most likely be your first two sessions you will certainly have to do a little bit of experimenting. Increase in weight by trying to aim for a 110% to maybe a 120%. This ought to situate you by way of correct weight for your negatives. You are up to comfortably achieve 6 repetitions if you know it’s time to raise the weight. You will have to to throw on another 20 pounds or more and make a fresh start by the time this happens.
I propose you accomplish a progression such as:
| warm up – 45% of your maximum; | 1 x 20 repetitions |
| warm up – 55% of your maximum | 1 x 12 repetitions |
| 65% to 70% of your maximum | 1 x 6 repetitions |
Remember, you don’t want to go all out on these sets because this is just a warm up and so you have to save all of your strength for the negatives. With maximum weight, 2 to 3 sets of 4 to 6 negatives. Keep in mind not to execute over 3 negative sets.
By means of proper technique and perfect form is very vital for you. When bench press is made in a right manner it sure is a huge mass builder. You need to be more watchful not to hurt yourself in view of the fact that you’re going to be using exceedingly heavy weight, so this simply means keeping the weight controlled at all times. Appropriately align yourself by way of the bar and then you keep your head and ass on the bench. Remember not to jump the weight off your chest.
When you’re performing negatives right timing is exceptionally significant. You ought to be doing it incredibly slowly when you lower the bar. To properly lessen the weight to your chest it should take you around 3 to 6 seconds. This is crucially significant! Time-consuming, eccentric contractions take up quicker twitch fibers which research has shown that most of us preferred. The further fast twitch fibers you excite, the healthier it is for power gains. Flippantly kiss your sternum and push upwards by the time the bar is lowered. To raise the weight this is where your spotter comes in and assists you. Once again, use a spotter who understands what their doing. On the way up the bar must in no way discontinue or pause. When the weight is being lowered the spotter mustn’t be assisting you. This should be done by you alone. You don’t require assistance with this part of the progress; you just necessitate lightening the load since the weight is quite heavy.
Check out the link for a video: My thanks for Muscle and Strength.com.
This is how you should do your negatives, as you see the weight comes down in a slow and controlled motion devoid of bouncing, jerking, nor other messy movements. I firmly suggest in view of the fact that this is plenty; you do negative training once a week and it will let sufficient time for your chest, triceps, and shoulders to recuperate. Here’s a sample schedule:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Chest and Abs | Legs | Rest | Shoulders and Triceps | Back and Biceps | Rest | Rest |
For you chest, your schedule will appear somewhat like this:
| Warm up | Light cardio for 5 to 10 minutes |
| Warm up | 2 light sets of pec deck or fly’s |
Bench press – see negative progression above
| Incline dumbbell press | 3 sets of 8 |
| Dips | 3 sets of 8 |
| Fly’s | 3 sets of 12 |
If you’re directed be using a few pretty heavy weights so you require increasing your calorie intake given that nutrition will play a massive part in this program. To assist you power up the weight you’re going to call for extra calories so take in no less than 500 calories per day. keep away from negative training if you’re dieting to lose weight for the reason that you are not having the necessary calories so as to move a truly heavy weight.
