Negative training

tomatoey
tomatoey Posts: 5,446 Member
edited November 2024 in Fitness and Exercise
Someone pointed me to the idea that slow, eccentric training can be as effective as concentric training for building muscle. Also that it's quite hard and training this way has to be approached differently (many fewer reps, for example, and lots of recovery time).

Any thoughts on this?

Replies

  • DavPul
    DavPul Posts: 61,406 Member
    didn't i read a post of yours recently where you described yourself as relatively new to lifting? if so, let's stick with the basics first.
  • 3laine75
    3laine75 Posts: 3,069 Member
    Don't know how effective it is v full ROM training but I do find it useful for training things I can't do yet e.g. Negative chins and dips helped me to do actual chins and dips and I'm using negatives ATM for pull-ups.
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited January 2015
    DavPul wrote: »
    didn't i read a post of yours recently where you described yourself as relatively new to lifting? if so, let's stick with the basics first.

    I've been lifting for four years on and off (off time is because of injuries). So I am indeed sort of perpetually hovering around the beginner-intermediate stage. Eccentric movement, though, sounds somehow safer (controllable). And, it's what's been advised in any physio I've done. So, I'm curious about its use in an effort to build muscle (vs. rehab).
  • DavPul
    DavPul Posts: 61,406 Member
    tomatoey wrote: »
    DavPul wrote: »
    didn't i read a post of yours recently where you described yourself as relatively new to lifting? if so, let's stick with the basics first.

    I've been lifting for four years on and off (off time is because of injuries). So I am indeed sort of perpetually hovering around the beginner-intermediate stage. Eccentric movement, though, sounds somehow safer (controllable). And, it's what's been advised in any physio I've done. So, I'm curious about its use in an effort to build muscle (vs. rehab).

    it's very effective. and often overdone. it's effective because it tears up muscle fibers to a greater degree than the concentric movement, creating a greater impetus for repair and growth.

    but it doesn't feel like you're doing much, so far too often people do much more than is necessary and end up with a negative impact, no pun intended. and i'd be wary of doing it without a solid base of training and recovery. and unless you have two really strong friends, it's impractical as all hell.

    tl;dr, it's something i use every so often for a particular purpose, but i don't (and wouldn't advise) basing my training around it.
  • tomatoey
    tomatoey Posts: 5,446 Member
    Ahaaaa, ok. Playing with fire, then, got it. Well, I know my tendons at least aren't amazing to start with, and I can't say I'd necessarily have confidence in my muscles repairing on time (or on my ability to recognize when to stop, more to the point).

    Thank you! I appreciate the yellow light :)
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    Negatives are not for novice trainees. They are a good for specialized purposes like getting through a plateau.
  • Lambrah
    Lambrah Posts: 45 Member
    edited January 2015
    AllanMisner wrote: »
    Negatives are not for novice trainees. They are a good for specialized purposes like getting through a plateau.

    ^this. and negatives are usually used to cover weak points, sticking points, or as an accessory which would be used once you've become more experienced.
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