Build Muscle Fast Using Negatives

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Bodybuilders are typically always searching around for new ways to bust through training plateaus, to provide variety for your routines and to find new ways to trigger muscle growth and improve strength levels. Finding and making use of new different exercise techniques is essential for muscle building success as your muscles soon adjust to the demands of new exercises and will be unable to continue grow until new demands are made of them.

There are many methods in which to trigger growth including the regular progressive overload principle of using certain amounts of sets and reps and doing as many reps as possible until your muscles won’t allow you to do anymore. Other useful exercises and variations include: compound sets, drop sets, partials, supersets, 21s and such like. However in this article we shall see how you can make use of negatives to trigger muscle growth.

So, what is a negative? And how can you build muscle fast using negatives?

Well, negatives are done as follows. Taking the bench-press as an example, imagine that your benchpress is 110kg for 8 repititions. You have become stale and your struggling to add anymore muscle and got stuck at this weight. Put another additional 20kgs on to the bar and have your gym partner aid you in pressing the bar until your arms are nearly locked out. Now once the weight is at the top let the spotters take away their hands allowing you to gradually lower it under full control. Then once more let your friends assist you to press the weight back up. Repeat this again and do as many reps as you possibly can until you can no longer do so safely.

Exactly why should I make use of negatives? And will I build muscle fast using negatives?

Well your muscles are actually stronger in the lowering phase so when you do regular reps you are only placing stress on the muscle fibers in the lifting phase which are not as strong. So, you can actually force your muscles to handle more weight than they are used to using negatives. Do a few workouts such as this and you can trigger muscle mass growth and therefore improve your training sessions efforts for your normal workout routine and increase your overall musculature.

Are there any downsides to this?

due to the fact that your muscles will probably not be used to doing this type of work and also for physiological factors you will quite possibly be very sore on the next few days after your training session. Clearly do not go back to the gym until you have fully recovered and keep your protein intake high and be doubly sure to take a decent protein shake immediately after your workout.

Negatives can be made use of for any exercise but work best for the classic mass builders such as the major compound multi-joint exercises like: squats, shoulder presses, dead lifts, pull ups, and so on. However use these sets infrequently as a occasional way to break your way through training plateaus and to trigger muscle growth.

With those points in mind keep taking on good solid muscle building nutrition, rest adequately and workout hard and frequently and you ought to have no problems piling on muscle mass. Now go ahead and build muscle fast using negatives.

 

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