If you find this to be the case, just work the beginning of the rep this way and go back to doing even
slower negative reps for the top of the movement until your strength increases in this position enabling you to do the real deal.
Not exact matches
At the final
rep, do an isometric hold for as long as you can, then finish it off with a very
slow negative rep.
Instead of doing
slow reps, try doing
slow negative and explosive - fast positive.
However, you don't have to do
negative rep training just to get into a tempo — you can do both quick and
slow reps which will both perform on the positive instead of the
negative side.
However, there seems to be a threshold beyond which
slowing down the lifting speed has
negative influence on hypertrophy — when
reps last for 10 seconds or longer, the amount of weight you can lift is dramatically reduced, resulting with an equally reduced muscle activation.
For these three exercises, focus on
slow reps, maximizing the time under tension on the
negative position of the movement.
Negative reps basically consist of
slow execution of the eccentric part of the exercise movement.
That's when they start relying on techniques like paused
reps, 1.5
reps, and
slow negatives, which make light weights feel more challenging and force you to dial in your lifting technique.
Work out Day Three (low
rep), 2 or 3 sets of 4 - 6 heavier pulls with
slow negative eccentric pulls.
If you mean
slow, controlled Muscle - Ups, then False - Grip Pull - Ups, Russian Dips and Muscle - Up
Negatives once or twice a week for 3 - 5 sets of 3 - 5
reps will do.
If you do 10
slow reps (
slow on both the positive and
negative portions) with a relatively light weight, say 75 % of your 1RM, then do 10 superfast
reps, and finish with 10 normal - speed
reps, you can fatigue both the
slow - and fast - twitch muscle fibers and induce growth.
During the last
rep of your workout, you are going to perform the
negative portion of the pull up as
slow as possible.
Slow down
rep speed to superslow levels, that is, a 10 - second positive followed by a 4 - second
negative.