Training Tips: Negatives Workout to Build Strength and Muscle

Your muscles are used to pushing and pulling your body and weights in the same direction.  Reverse the direction and your muscles will react to it positively with negatives training.  Negatives is in essence fighting gravity during your workout.  The goal here is to fight gravity for at least 5 seconds per repetition.

For example, on the bench press: you would press up normally, but on the way down you would lower the weights while counting down from five, so by the time you reach the zero, the weight should be at the start position again.  Same with squats:  stand up with the weight and slowly lower it back to starting position by counting down from five.

Here's a workout to try if you're looking for a challenge.

Squats - squat up, count down from five while lowering body back to start position

Bench Press - press up, count down from five while lowering weight back to start position

Lat Pulldowns - pull down, count down from five while lowering weight back to start position

Bicep Curls - curl up, count down from five while lowering weight back to starting position

Tricep Extensions - press up, count down to five while lowering weights down to your forehead

Shoulder Press - press up, count down from five while lowering weights back down to starting position

Here's a negative training workout you can try:

Squats - 10 repetitions

30 second rest

Bench Press - 10 repetitions

30 second rest

Lat Pulldowns - 10 repetitions

30 second rest

Bicep Curls - 10 repetitions

30 second rest

Tricep Extension - 10 repetitions

30 second rest

Shoulder Press - 10 repetitions

30 second rest

Repeat this entire set 3 times.

Note: anyone engaging in exercise for the first time should first consult a physician.  Also, to ensure good form please consult with an experienced professional or personal trainer. As well, please use a spotter as an additional safety factor.  Always warm up before workouts and stretch after workouts