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Forum » Actually surprised at the results of 3-second negatives (Lifters Discussion)
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Thread: Actually surprised at the results of 3-second negatives (Lifters Discussion)

post 1611964501 07-29-2020, 02:53 AM
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Actually surprised at the results of 3-second negatives (Lifters Discussion)

Changed up my program to include 3-second negatives on accessories and I have no regrets. If they're not in your program , try them out but just embrace the pain that follows the 3 seconds and try not to cheat your way out of them

https://www.muscleandstrength.com/wo...ilding-workout

Do you guys have this in your program?
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post 1611964591 07-29-2020, 02:55 AM
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Fuсk outta misc with an actually intelligent post about eccentrics
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post 1611964611 07-29-2020, 02:55 AM
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Originally Posted By ChangeOfStyle⏩
Changed up my program to include 3-second negatives on accessories and I have no regrets. If they're not in your program , try them out but just embrace the pain that follows the 3 seconds and try not to cheat your way out of them

https://www.muscleandstrength.com/wo...ilding-workout

Do you guys have this in your program?
Is this in the sense of doing a full negative-only movement (I know this would only work for some exercises) or just extending the eccentric? I do try and work some 'time under tension' work into my routine and have found especially during lockdown with limited weight it is a great way to maximize activation on some movements
Somehow still managing to avoid getting 'too big'

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post 1611964771 07-29-2020, 03:00 AM
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Originally Posted By AlexSays⏩
Is this in the sense of doing a full negative-only movement (I know this would only work for some exercises) or just extending the eccentric? I do try and work some 'time under tension' work into my routine and have found especially during lockdown with limited weight it is a great way to maximize activation on some movements
In my routine, it's more so just extending the eccentric part of the movement by like 3-4 seconds to just put it under more tension. Just mostly only for accessories though, wouldn't do it on compounds
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post 1611965071 07-29-2020, 03:10 AM
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Originally Posted By Rajc⏩
my reps are usually quite explosive, even tho i try to be a bit slower coming back so i dont just "let the weights fall" however i noticed the biggest benefit for slow negatives on bicep exercises (atleast there it burns the hardest)
Honestly haven't really felt it much in my biceps but more in my triceps and calves especially when doing calf exercises and focusing on the negatives, also chest for pec dec and other movements
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post 1611965121 07-29-2020, 03:12 AM
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Originally Posted By Rajc⏩
my reps are usually quite explosive, even tho i try to be a bit slower coming back so i dont just "let the weights fall" however i noticed the biggest benefit for slow negatives on bicep exercises (atleast there it burns the hardest)
negatives on bis are hng. a total must.
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post 1611965721 07-29-2020, 03:30 AM
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I trained 1 arm pull ups by doing as slow negatives (eccentric phase) as possible and within 2 months, my biceps are bigger, fuller and more defined despite same bf%. This is after years of lifting. So it's def. tapping into more potential growth
post 1611965911 07-29-2020, 03:36 AM
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painful af but they do help a lot

I've found slow reps to work really well for db skullcrushers
post 1611966211 07-29-2020, 03:47 AM
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Do you think this is a bodybuilding forum or wat? Explosive movements and oly lifts all day erry day long bby
post 1611966781 07-29-2020, 04:06 AM
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Originally Posted By Schnitzl⏩
Do you think this is a bodybuilding forum or wat? Explosive movements and oly lifts all day erry day long bby
Nah mate

this is just a circle jerk with strangers on the internet of actual men and men pretending to be chicks
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post 1611966931 07-29-2020, 04:11 AM
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explosive concentric slow eccentric is whats up
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post 1611969231 07-29-2020, 05:28 AM
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Originally Posted By ayyy⏩
explosive concentric slow eccentric is whats up
This is how I do it as well. Also, when you're training in your home power rack and you don't have 500 pounds of weights, it can also be very practical to do slow controlled negatives. That's how I've been doing it for years. Brutal stuff.
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post 1611969631 07-29-2020, 05:39 AM
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3-5 sec negatives for pretty much everything here lol
post 1611969811 07-29-2020, 05:41 AM
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Lmao bro you arms are small phuck and you have a pencil neck lol
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post 1611969991 07-29-2020, 05:46 AM
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2-3 second negatives on tricep presses = hnggggggg
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post 1611970141 07-29-2020, 05:47 AM
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Originally Posted By mephiles9⏩
Lmao bro you arms are small phuck and you have a pencil neck lol
http://imgur.com/a/5d7EH2J
Ahahahaha
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post 1611970431 07-29-2020, 05:53 AM
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Originally Posted By mephiles9⏩
Lmao bro you arms are small phuck and you have a pencil neck lol
http://imgur.com/a/5d7EH2J
Says the no avi non lifting *******
post 1611970481 07-29-2020, 05:54 AM
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It's a game changer, and a great way to become more efficient at the movement. Just don't overdo it tho and be the vag doing 6 sec negatives with submaximal loads haha. Pretty much everything is 2-3 for me, depends on the exercise

In any case intentionally slow concentrics dont help anyone
post 1611970911 07-29-2020, 06:01 AM
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Originally Posted By jk202⏩
It's a game changer, and a great way to become more efficient at the movement. Just don't overdo it tho and be the vag doing 6 sec negatives with submaximal loads haha. Pretty much everything is 2-3 for me, depends on the exercise

In any case intentionally slow concentrics dont help anyone
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post 1611971261 07-29-2020, 06:07 AM
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Originally Posted By jk202⏩
It's a game changer, and a great way to become more efficient at the movement. Just don't overdo it tho and be the vag doing 6 sec negatives with submaximal loads haha. Pretty much everything is 2-3 for me, depends on the exercise

In any case intentionally slow concentrics dont help anyone
Ahah yeah man, dont ever do maximum or even submax weight for them anyway. They really are a game changers though
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post 1611993081 07-29-2020, 10:30 AM
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Yes, I think slow negatives make a huge difference. I pulled out my P90X3 eccentric leg workout last week and even in that short amount of working out I could totally feel it that night/next day.
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post 1611993591 07-29-2020, 10:37 AM
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I do a lot of tempo work, partials and supersets on accessories to get the most out of each set. Kind of a must when doing very low daily volume. (10-12 total working sets on most days counting compounds + accessories)
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post 1611995011 07-29-2020, 10:53 AM
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Originally Posted By ayyy⏩
explosive concentric slow eccentric is whats up
this....its a game changer...
post 1611995601 07-29-2020, 10:59 AM
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Originally Posted By jk202⏩
It's a game changer, and a great way to become more efficient at the movement. Just don't overdo it tho and be the vag doing 6 sec negatives with submaximal loads haha. Pretty much everything is 2-3 for me, depends on the exercise

In any case intentionally slow concentrics dont help anyone
I am the vag doing 6 sec negativeslol
post 1611995871 07-29-2020, 11:01 AM
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Originally Posted By umop3pisdn⏩
Says the no avi non lifting *******
post 1611996171 07-29-2020, 11:05 AM
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Is there definitive proof that TUT/tempo training actually works for hypertrophy?
post 1611996501 07-29-2020, 11:08 AM
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Originally Posted By AshWar⏩
Is there definitive proof that TUT/tempo training actually works for hypertrophy?
Not sure about this, but your muscles are stronger on the eccentric. That’s why I slow down the negatives. Also on some exercises, like bb curls, you can “cheat” the concentric and do 3sec negatives. That’s what gives you good gains imo, not necessarily the TUT factor, although I’m sure that helps as well!
post 1611996841 07-29-2020, 11:11 AM
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Originally Posted By George2100⏩
Not sure about this, but your muscles are stronger on the eccentric. That’s why I slow down the negatives. Also on some exercises, like bb curls, you can “cheat” the concentric and do 3sec negatives. That’s what gives you good gains imo, not necessarily the TUT factor, although I’m sure that helps as well!
Makes sense, guess tempo reps force you to not use momentum which helps too
post 1611997081 07-29-2020, 11:14 AM
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Originally Posted By ChangeOfStyle⏩
Changed up my program to include 3-second negatives on accessories and I have no regrets. If they're not in your program , try them out but just embrace the pain that follows the 3 seconds and try not to cheat your way out of them

https://www.muscleandstrength.com/wo...ilding-workout

Do you guys have this in your program?
I take these scientific studies with a grain of salt, but haven't studies showed that the speed of reps have little to do with hypertrophy? Don't get me wrong , I switch it up and and do TUT workouts as well, but Im not sure how much of a benefit they are other than changing it up.
post 1611997121 07-29-2020, 11:15 AM
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That’s how I train arms, calves, some delt movements, some back work occasionally, floor presses, BSS and typically once a week tempo/paused squats.

One benefit is it’s easier on joints. Started utilizing slower tempos a few years back when RC joints sucked. Helped a lot.
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