Pumping arms with negatives – struggling with the force of gravity, increasing the mass
Published August 16, 2011 | 
Pumping arms with negatives – struggling with the force of gravity, increasing the mass
Although long ago it has proved that the inverse (negative) phase of weight motion raises weight is not worst than the phase of growth (positive), most bodybuilders live by inertia of the past and often not lower but throw the weight.
Hearken to the point! When you lift the weights, your muscle contracts and shortens at the same time. And this is natural. But when you lower the weight and resist the force of gravity, the muscle also reduces, but it also stretches (lengthens). And this is not natural. You can imagine what damage get the muscle fibers! Then the fibers are patched by the stem cells and the fibers thicken and you get an increase of more than the one that goes with the emphasis on weight lifting.
What to do, not lift but just lower the weights? Alas, it turned out that programs built on negative repetitions only, very fast drive the athlete to overtraining. However, the negatives will be able to help if you use them rarely and by rules. Let us explain how negatives pump your arms.
First, do a very good warm up of your shoulder and elbow joints, warm your hands. Then take relatively light weight dumbbells and achieve a rush of blood to the biceps and triceps. In your split do not change anything. Practice, as before. Pump your biceps with back and chest with triceps, or load both muscles during one training.
Instead of making 2-4 exercises, choose only one for biceps and triceps. For biceps take standing flexing or bending at a lectern with the EZ-bar. For triceps – downward press or French bench press (of course, with a partner). Next, decide on a working weight, using the guidance in the table. With the help of an assistant throw the weight to the upper point, and lower it by yourself.
Do one negative training then return to the traditional training (for several weeks). When you feel a special lift of strength once again do a one-time negative training. It is possible otherwise. If you feel an obvious impact of negatives, practice one negative set instead of the last set of the last exercise on biceps or triceps. But again not at every single workout, but after one or two. Good luck!
Positive of negatives
Exercises
Choose only one:
Biceps – standing barbell curls, bending arms at a lectern, bending at the block
Triceps – down press, French bench press
Scheme
Do 6 sets of 10 repetitions. The weight is 125% of your one-time maximum. Rest between sets for 2 minutes.
Rate of repetitions
Do negatives for a period of 6 seconds. Do not lift the weight up but throw it with the help of an assistant
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