Not exact matches
Some personal trainers will tell you that the best way to lift is explosively, thereby maximizing fiber recruitment and triggering greater growth, while others claim that lifting in a
slow and controlled manner, especially on the
eccentric portion of the
movement, will create greater muscle tension and lead to greater hypertrophy.
Negative reps basically consist of
slow execution of the
eccentric part of the exercise
movement.
Top tip:
Slow down the
eccentric part of the
movement (on the way down)-- this creates more «time under tension», building you a stronger booty!
Use your non-working arm to spot the working arm and get that one last rep. Contract your bicep hard at the top position and then go
slow on the
eccentric part of the
movement to maintain as much tension as possible throughout the entire range of motion.
So you want to use a weight that you can manage (85 % of your 1 repetition max) and do the concentric
movement fast and the
eccentric movement slow.
You want to make sure that during both the concentric and
eccentric part of the
movement is nice and
slow and controlled.
This
movement is best done with a
slow eccentric contraction, followed by a faster concentric.
The greatest amount of muscle tearing occurs during the
eccentric portion of the
movement, so this should be
slow and controlled.
Adding load in the lifting phase of a barbell complex also requires dealing with
slowing down
movements in the
eccentric phase to avoid putting undue strain on muscle attachments.
Increase the intensity in this situation by
slowing down the rep speed or adding a pause at the end of the
eccentric portion of the
movement.
For each
movement, we used a
slow tempo, with about 2 seconds for both the
eccentric (lowering) and the concentric (pushing) portion of the
movement.