Home / Weight Lifting Exercises / Weightlifting Techniques

Advanced Weightlifting Techniques

Negatives and Forced Negatives

One of the best weight training techniques for increasing the intensity of your workout is by using a technique refered to as negatives.

Whenever you lift a weight using the contractile force of your muscles you perform what is called a 'positive' movement. When you lower the weight uncontracting the muscle you perform the 'negative' part of the movement.

In your normal workout you can get the full benifit of the negative part of the movement by lowering the weights slowly. By taking around 4 seconds to lower the weight you will really feel the strain and increse in intensity. Make sure you lower the weight under full control rather then let them drop.

Forced negatives is one of those weight training techniques that you will need a workout partner for. At the end of your set you can get your partner to help you lift the weights and then you can lower them again under full control. By using this method you could increase the weight a little and just lower it by yourself.

To develop even more intensity you could get your workout partner to press down on the weight as you lower it, forcing you to cope with greater resistance. This should always be done carefully and smoothly without sudden movements and jerks. You really need to trust your workout partner for this.

Get Your FREE Muscle Building Success Kit

You can new get access to the following FREE muscle building package to help you build your first 10lbs of lean muscle.

• How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!
  
  
• The top 20 muscle building mistakes that are robbing you of 90% of the muscle and strength gains you should be getting!
  
  
• Weird muscle building tricks I used to gain 41 lbs of muscle in 24 weeks 100% drug free and how you can copy my success and get a body you can be proud of.

INSTANT DOWNLOAD