A Secret Weight Training Technique To Add To Your Fitness Program

By Wesley McDermott

Weight TrainingIn this article I will be talking to you about a simple tip that was used years ago for explosive muscle growth, but for some reason it’s not used as much these days and it should be!

This popular weight training technique was used by muscle building enthusiasts long before you where lifting and even walking for that matter. For it not to be used as much now is a real downer and people are missing out on the results it can bring them. So, follow me and read on below to start seeing more in your muscle building efforts.

In weight training, in order for the muscle to grow and develop, there needs to be a high tension and stimulus placed on the muscles (well durrr!). When the muscles are overloaded with more tension than they were put through the last time round the musculatory system requires your muscles to undergo hypotrophy, or increase in mass. Therefore, resulting in an increase in both muscle size and strength.

The larger the force of tension put on your muscles, the larger more they muscle tissue is stimulated. So in order for your muscles to get the best possible chance of growth, you need to implement a good stimulating technique into your weight training program.

Now, that’s enough of me babbling on, I guess you wanna here this old super powerful technique this whole article is about.

Well….Have you ever heard of the negative lift? Or eccentric contraction training? It’s a weight training technique that places a huge demand on the muscle, even more so than just lifting a conventional weight. This increased amount of stress on the muscle is what is responsible for delivering increased results in muscle growth.

An eccentric contraction or negative contraction is the lowering position of a lift. When you lift a weight, the strain on the muscle is less than that of when you lower the weight. The increased tension on the muscle when lowering is because the muscle fibres are lengthened and the strain on each individual muscle fibre is increased. Thus, resulting in an increase in muscle growth potential.

Another example of this is included in a bench press. When you lift the bar up to the point of full extension, and then you begin to lower it again, trying not to let it come down too fast and smack you in the throat, this is what is known as an eccentric contraction. The longer you take to lower the bar the more muscle fibres are stimulated, and the chance of muscle growth are increased.

The human muscles are a wonderful thing, they can lift up to 40% more weight during the negative motion (or eccentric contraction) than they can do during the positive muscle contraction. The positive contraction of the lift is when there is a shortening of the muscle fibers. In other words, the concentric contraction (which is the positive contraction) is when you undergo lifts such as curling, pressing, or pulling down resistance.

That 40% of extra weight which can be lifted on a negative contraction increases your weight training intensity, and places a higher stimuli on the muscles. Therefore, resulting in optimum tension and stimulus for maximum muscle growth and development.

Please be advised that the negative weight training technique is proven to increase muscle fiber damage, and in turn intensify muscle soreness. This extra muscle trauma is the result of higher intense and more targeted muscle training. Along with this increase of intensity comes shorter training times and increased speed of the muscle growth process.

Building the muscle you want is easier than you thought, as long as you utilize the negative repetition. Introduce it to your weight training program now so you can increase the speed of which you build muscle mass.

About Wesley McDermott

Wesley is an avid bodybuilding enthusiast and he has been writing articles and teaching hard gainers and beginners how to gain weight and build muscle naturally for years. You can check out his site at www.weightgain4you.com

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5 Responses

  1. alex says:

    I really enjoy reading your blog; it always has great dialogue. I was wondering if your readers have heard anything about online carbon calculators. I am not an environmental nerd but I came across a couple, and with everyone going green these days I thought I would check out my footprint. I took my test at WWF.com, and the EPA site along with http://www.earthlab.com. Does anyone know about any other ones? Let me know, and it would be cool to hear any thoughts on these things. Oh and I think Earthlab.com is the best site it has the easiest calculator to use and they are doing stuff with the super bowl, spinning football and global warming together is pretty impressive.

  2. Negative reps are a savior when it comes to pullups. I do as many as I can and then start banging out negatives.

  3. Jack says:

    I am trying to build my muscles long ago. It’s not hard to do it. But I also exercise my neck to avoid neglecting it. I guess, it is important. Your blog post is great!

  4. Mohammed says:

    great information! Thanks.

  5. noblerex k1 says:

    thanks for the info! I have this equipment that doesn’t need much of your time in order to keep your body fit. Its perfect and is working for me! “)

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