Negative Reps – Power Up Your Muscles Growth

 

Fast or Slow Reps for Muscle Growth? | Lifting Tempo | Fundamental Series Ep 6

Video taken from the channel: Jeff Nippard


 

The Muscle Pump Does Chasing the Pump Help with Muscle Growth?

Video taken from the channel: PictureFit


 

Should You Train to Failure (THE ANSWER!)

Video taken from the channel: ATHLEAN-X™


 

Reps until failure

Video taken from the channel: spontanp


 

More Muscle Growth with Negative Reps!

Video taken from the channel: Josef Rakich Fitness


 

Slow Reps vs Fast Reps for Muscle Growth

httpv://youtu.be/_7abSf4D7Q?rel=0&modestbranding=1

Video taken from the channel: Jeremy Ethier


 

Heavy Negatives Do Heavy Negatives Increase Muscle?

Video taken from the channel: Dorian Wilson


Chest Forced Negative Routine. Incline dumbbell bench press 1x8. Max weight with eight slow reps (eight-seconds).

Partner lifts weight then transfers to you. Applies Rest 30 seconds. Standing bar dips 1x8. Same as above. Partner applies extra downward pressure by pushing down on your body.

The first thing to note is that you only need to do fewer negative reps than you would do positive ones for muscle growth. You can simply add two to three negative reps to the end of a normal set to get a better result from your workout. Also remember that you need to. Negative pullups can help you prime and train the big and small muscles, from your hands and wrists to your shoulders and back, needed to complete a full pullup with good form. It’s easy to overdo negative training and this can actually end up limiting your growth since your muscles don’t have enough time to recover and repair.

The Bottom Line. Negative reps, used judiciously, are an effective strategy for building strength and muscle size and for breaking through or avoiding a plateau. Is ‘THE PUMP’ Necessary for Muscle Growth? Tom Venuto.

The pump is the short-term sensation you get during training when your muscles fill up with blood faster than the blood can leave the area, making the muscles appear fuller and larger. It’s a tight, swelled feeling, often accompanied by an. Ever since Arnold Schwarzenegger said that the pump is the greatest feeling you could experience in the gym, bodybuilders have been obsessed with this phenomenon. Essentially, “the pump” refers to the swelling of your muscles during a workout because of the increased blood volume.

Some guys would even say that the pump is as addictive as a drug – once you accept it as a true measure of. The pump is a phenomenon whereby muscles become engorged with blood following resistance training. It’s primarily achieved by performing multiple sets with moderate to high reps. Here’s the short course: During a moderate-rep set, the veins taking blood out of working muscles are. Why Muscle Pump Is Completely Overrated “The greatest feeling you can get in the gym is the pump.” – Arnold Schwarzenegger.

Those iconic words, spoken by the big man himself, have become something of an accepted truth in much of bodybuilding culture. That is, that you want your muscles to feel ‘pumped up’ both during and after your. Low reps are usually categorized as reps in the 1-5 range. It is often said that low reps will stimulate fast twitch muscle fibers while high reps stimulate the slow twitch muscle fibers. This is yet another false fact about rep ranges.

However, low-rep training has one significant shortcoming: Muscle-fiber stimulation, and thus growth, is correlated closely to the amount of time a muscle is under tension. Short, intense sets of.

List of related literature:

Forced reps and/or negatives are sometimes implemented but this tends to burn out natural lifters very quickly.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

Negative reps seem to work best with (surprise!) the basic power movements.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Some advanced training programs feature “negatives”—repetitions designed to force your muscles to lower extremely heavy weights—and in my experience they certainly help increase strength and size.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

When I stopped working on the reps, I began to increase in strength rapidly.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Muscle growth is negatively controlled as well.

“Human Embryology and Developmental Biology E-Book: with STUDENT CONSULT Online Access” by Bruce M. Carlson
from Human Embryology and Developmental Biology E-Book: with STUDENT CONSULT Online Access
by Bruce M. Carlson
Elsevier Health Sciences, 2012

This can result in muscle growth, but research shows it’s far less practical than lifting heavier weights for fewer reps.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

But if you focus on the three criteria above and regularly perform ample volume to expose your muscles to enough stimulating reps, you will put enough tension on the muscles to stimulate growth.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Prior to maturity, PRE can improve strength but may not noticeably increase muscle size; in fact, the strength gains are typically due to increased skill in performing the exercises or an increase in the number of muscle fibers called upon for a movement during exercise.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

The number of sets and intensity can increase and the number of reps decrease to produce gains in strength and development.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

This would increase muscle force production capability independent of hypertrophy.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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15 comments

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  • I train how I was taught. It’s about form and performing every exercise precisely.. Full extension and full drop. Slowly moving and focusing on the points I was training for. Watch idiots in the gym on pull downs yank and lean back lmao. Do it slow, focus on pulling or pushing with the muscle you are focused on training. End of the day slow and low is like food always come out better or your not in a rush. Keep a smile on and think of things that make you happy or what are you doing it for and it becomes easy… I only supplement with protein the rest IMO is poison.. #StayHard #DavidGoogins

  • This is such an awesome channel. Some channels have good information, but you go a step farther by adding the animation. It makes a HUGE difference as far as retention and pure entertainment value.

  • Kind of fits in with what i was told about how not to get sore from dead lifts. The idea was to lift the weight then drop it instead of lowering it slowly.

  • Jeeeez….the bigger the pump the better the increase in volume…it just works…no science needed…prooven millions of times by observation

  • I’m slowly getting into fitness and Jeff seems to have a video about every question I’ve come up with������������ thanks for quality content!

  • But beginners who can’t do a single pullup are always advised to do negative pullups to progress. Is that actually bad for a beginner?

  • From study cited:
    Findings suggest that training at volitionally very slow durations (>10s per repetition) is inferior from a hypertrophy standpoint, although a lack of controlled studies on the topic makes it difficult to draw definitive conclusions.

  • what about training sub maximal sets all week so I got to the gym do 12 pull ups with some difficulty Jeff does a set to 12 which is failure, the next day i can do another 12 pull ups but Jeff cant because hes beat up from going so hard before so he needs rest, through out the week i hit those 12 pull ups so Monday to Friday I have done 12 x 5 (60) pull ups Jeff has done pull ups 12 x 2(24) who would be better off?

  • Is it bad that I dont count my reps and just go by when I feel I just simply cannot do one more?? My primary concern is if one day lets say I do 15 reps (I didn’t count the reps) and then when I do the same excercise again by feel, maybe I only do 12 or so, but I felt as though I couldn’t do more (again no counting). Obviously I am increasing my reps and building strength but will this become bad in the long run once I’m able to reach a much higher number of reps??

  • I benched 505 on steroids as long as you warm up really good and slow heavy negatives make you super strong I’m older now and can’t do it I’ll get hurt enjoy your youth

  • 1:01 “Rush of blood flowing into the muscle cells” I don’t think muscle cells absorb red blood cells though. Wouldn’t it only absorb blood plasma?

  • This isnt true for beginners and most people in General who will actually work out this “rep untill failure mentality” will do more harm than good and its what most of my American culture believes. Its easy to see an already fit person push yourself but if your a beginner or like most the population working and going to the gym dont fall for this its not effective you stay in your comfort zone pushing only a little and maybe 2 times a week u rep untill u can’t this promotes better familiarity with your body and stress and your not destroying your body thats not used to this kind of stress depending on who u are at some point you can rep till failure but most of you here DONT NEED THIS.

  • Although more weight is packed on during the extension your arm does not supply more force due to the acceleration of the weight. Can’t be bothered explaining the full thing but this triggered me

  • No I never tried to look like someone else. I tried to look like a leaner, more jacked version of myself. Your own anatomy defines how you will look once developed. Aye I do heavy negatives with a 50kg barbell.

  • One of the research you posted says clearly that slow speed had better hypertrophy, so why are you saying the opposite?
    “The SS group had bigger effect sizes than FS group for hypertrophy and strength from pre to post training. SS training was more effective to improve hypertrophy and muscle strength in well-trained adults.