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You can only build muscle tissue if you can generate progressively stronger
muscular contractions, so this calls for an emphasis on finding ways to
increase exercise intensity. This should not be confused with exercise duration
as maximum training intensity will actually shorten the time needed to achieve
maximal muscular growth.
In an earlier article I outlined the ways in which you can intensify your
training. Here we'll focus on the role that negative repetitions have to play
in intensifying the training effect.
At the most basic level, human muscles have three types of strength:
1. Positive strength - the ability to raise a weight.
2. Static strength - the ability to hold a weight.
3. Negative strength - the ability to lower a weight.
Many bodybuilders concentrate primarily on their muscles' positive and static
strength but equal focus should be given to negative strength, or lowering the
weight, if true muscle failure is to be achieved. You can emphasize this aspect
of training by completing a set of negative reps after reaching positive
failure.
You'll need one or two partners to lift the weight to the top position so that
you can lower it under your own control. Once you can no longer control the
descent, the set ends. Take special care with leg exercises and avoid negative
squats to protect the knees.
Beginners should not attempt negative reps while intermediate and advanced
bodybuilders can be imaginative in how they incorporate negative reps into
their training programs.
Richard
Mitchell is the creator of the bodybuildingadvisor.com
website that provides guidance and information to athletes at all
levels of bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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