"Work through the negative" — What exactly does that mean? 🤔
The negative is just another way of describing the eccentric (lengthening) phase of muscle contraction. The majority of muscle fiber damage, which is necessary for growth, happens during this phase although most of us tend to focus on the opposite — the concentric (shortening) phase. However, the body can control ~25% more weight during the eccentric movement, making it an excellent tool for those trying to add size.
To train your negative simply perform the first half of your rep of any exercise as you normally would, but for the second half lower the weight slowly over 3-5 seconds. Use a slightly heavier weight and typically you want to perform these AFTER the main work is done to overload your muscles. Perform roughly 5 reps per set.
SWIPE to see the difference: 👈🏾 L: Lat Pulldown Negatives (eccentric focus) 👉🏾 R: Lat Pulldowns (concentric focus)
I'm not going to dance around the truth, this was really really heavy, and the next 2 days I was waddling like a duck.
I was really trying to get the power out of my hamstrings though and definitely got that.
#10yearchallenge •• It took me so long to find pictures back from 2009 bc I deleted most of the pictures I’ve had from before I transitioned which I REGRET SO MUCH 🤧 [don’t delete old pictures cause you’re gonna want them later!] _
I’m in shock. This is just amazing to me.
Day 4/95 - Road to NZSM.
Deadlift + posterior chain day.
Working sets: - Deadlift 3 x 4 @ 220kg - Stone run 2 x 130/155kg
Accessories: - Lat pulldown 3 x 10 - Hamstring Curl 3 x 15 - Cable Row 3 x 10
First deadlifts are the year; I'll be alternating between speed deads and heavier deads each week. I have a big number in mind to peak for in 13 weeks. Tried a new technique before each pull and not too sure how to feel so I'll change it if it causes any issues. Stones felt okay, next week will be tyre flips instead.
Throwback Thursday . . . The First Ever Bodybuilding Competition in September 2015 . . . This started my journey towards self discovery, connecting and meeting like-minded people, self development and mental health. Additionally what started my own path towards self fulfilment. . . . Perhaps another Bodybuilding Show in 2020?
Keep the train rolling ! Good shoulder workout with @cmacrae13. Starting to notice a big difference with the new diet and hard work. Hope everyone smashed their workouts today, push that pace and get that extra rep in. Biggest thing is to set a goal and don’t stop till you reach it, 2019 is a year for success. 💪❤️
Here’s a little example of what a mini cut can do, first picture was 4 weeks from the picture on the right. The only change i did was taper my calories down by 300-500 with no added cardio yet. Personally for me I like throwing in a couple mini cuts during my off season phase as it gives you more time to utilize a bulk, and help assist on gaining minimal fat while you’re trying to grow.
These yoga mats are what happens when the manager at @lafitness tells you someone complained about your deadlifts noise. I read my contract with the manager and Nowhere does it say no excessive noise or no deadlifting. If this happens again. Time for a new gym. _ @lafitness don’t tell me to adjust my workout when I’ve done nothing wrong and broken no rules. It’s not my fault someone doesn’t have headphones or doesn’t approve of deadlift noise. It also isn’t my problem you don’t provide bumper plates or a platform. This was my top set got 415 x3 for RPE 8ish. Getting more comfortable using a mixed grip. So that’s one positive take away from tonight. _ #deadlifts#bodybuilding#powerlifting#fitness#fit#strength#guyswholift#noisydeadlifts#powerbuilding#oly#legday#quads#glutes#sumo
Here’s another back exercises I love putting into my back/upper body days ! If you have this machine in your gym , I suggest you use it ! . . . . You can really focus on the squeeze with this machine ! I don’t go too heavy just so I can control the weight and not yank it to make sure I’m really working out those back muscles 🔥 . . . 4 sets of 10 ! Try these out for yourself 💪🏽 . . . LIKE, SHARE & SAVE THIS WORKOUT ❤️ . . . For one on one personal training click link in my bio or send me a DM 📩
Day 16/66 of #gymshark66 and I’ve been feeling fantastic so far. I told myself I’d treat myself to new @gymshark apparel once I committed to the gym, and I love the tanks, shorts and base layers, but most of all I love this new shirt and how it fits me compared to my others. I can definitely see and feel the progress so far and can’t wait to continue 💪
Blessed for another day to get better. Went to a new gym today to escape reality and smashed shoulders in a new environment. I highly recommend doing that every now and then. . . . . . It’s fun to try new equipment and push yourself and to create new routines with your surroundings. Felt good and strong today here at LA Fitness. . . . .
10 YEAR CHALLENGE 💪🏼 Should have skated my a** to the gym back then, luckily I cut my hair, got a car, and a gym membership since... We all start somewhere, biggest things to keep in mind are patience, consistency, and hard work 💪🏼