UTILIZE "SLOW" REPS / NEGATIVE REPS !!
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on 3/20/2008
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By slowing down your reps to a slower speed that eliminates excessive momentum, or keeps it to a minimum, this is a major step toward getting more muscle fiber stimulation.
For building muscle, a slower continuous tension is always superior to a faster speed. The negative (lowering) phase of a movement has more potential for muscle growth and strength increase.
A properly performed negative (lowering) rep should take approximately 4-6 secondes and 3-6 reps is the recommended reps for the most stimulation.
Most slow/negative training requires a spotter but you can use a lighter weight and cheat the weight using your own body momentum thru the positive range and then perform a slow negative. You can also use more weight than normal and make it a forced rep slow/negative.
By lowering the weight slowly you eliminate the chance of momentum helping you thru the movement. Your muscles are stressed more and forced to grow larger and stronger at a faster rate than they would have hypertrophy of momentum been used instead.
Many professionals believe this is the best way to gain muscle mass and strength !!
ENJOY THE BURN !!
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weights, fitness, mass, muscles, strength
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