Why are negative repetitions needed in bodybuilding and powerlifting?

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-02-16

Before starting the rigorous practice – let's talk a bit of theory. During the performance of any exercises, muscles perform three types of work.

1. Overcoming. When you lift a weight, overcoming the force of gravity. The overwhelming majority of training is built on this type of work.

2. Static. When the weight is held in one position. For instance, when you hold the barbell still at any point in the movement trajectory. This method was widely used in training by the famous Alexander Zass.

3. Yielding. When the weight drops down due to gravity acting on it.

It is this third type of work that is key in negative repetitions. Now, I will try to provide definitions for this training method.

From this definition, it is clear that in order to effectively use negative repetitions, the weight must be maximal (meaning you cannot perform overcoming work with it), or the muscles must be fatigued such that, again, you would not be able to lift this weight.

Based on this, we can identify two purposes for negative repetitions:

Increasing Muscle Mass

This is the second case described in the definition. It is predominantly used in bodybuilding. You can perform it with most exercises. Here's an example. You do:

The tenth repetition is done with your last strength. Then you slowly and under control lower the barbell down over a period of 5 – 10 seconds. You can also not limit yourself to one repetition, but ask a partner to help lift the barbell up and do a few more repetitions like this.

The essence of the effect lies in the fact that in this way you can provide a stronger stress to the muscles. And the greater the stress, the better your muscles respond to the load. After all, it is exactly these maximal stresses that force them to grow.

In my practice, I widely use this method in pull-ups. When a person slowly descends (up to 30 seconds) after the last pull-up. This approach allows increasing the number of pull-ups.

Increasing Muscle Strength

This is the first case described in the definition. It is usually applied in powerlifting. This method can only be done with basic exercises. Let's take an example

Suppose you can bench press a maximum of 100 kg for one repetition. You set 115 kg on the barbell and slowly (the same 5 – 10 seconds) lower it to your chest. You are essentially resisting the weight of the barbell. Naturally, assistants return the barbell to the racks.

This method is typically practiced by powerlifters in:

The weight of the equipment must necessarily be greater than your maximum, approximately by 10% - 20%. Otherwise, it won't make sense. You can perform either 1 repetition or 2 – 3 repetitions. Personally, I do not practice more than 3 repetitions.

What is the essence of the effect here? Why do your muscles become stronger? For those who know human physiology, there is no mystery here. The pressure that the weight exerts on your body and your muscles generates a corresponding signal that is transmitted first to the brain, and then through motor neurons to the muscles. The strength of muscle contraction directly depends on the strength of this signal. And the strength of the signal directly depends on the weight pressing on your muscles. By "pressing," I mean the force exerted, not in the literal sense.

And here we have reached the key moment. When you take a weight greater than you can lift, the strength of the signal sent to the muscles is greater than ever before. And this signal makes your muscles contract with a strength that they cannot develop during overcoming work.

Conclusions

Negative repetitions can serve both as a good variety for your workouts and as a good way to make your muscles bigger and stronger. However, I would not recommend this method for beginners. As for mass gain, it will grow initially anyway. And if it doesn't grow, negative repetitions are unlikely to help in that case, and you need to look for the problem elsewhere. As for increasing strength, the joints and tendons of beginners are simply not ready for such extreme loads. After all, supermaximal weights pose a significant risk of injury.

And also, you shouldn’t use negative repetitions in every workout. As for how often - I can't say. You can decide that for yourself. Good luck.