Question: Hey Drew, I started testing this negative emphasized type of training. I found myself using too heavy weights, which ended up being 1-3 positive reps + negative-only reps (I didn’t want to leave the sets too short). I noticed that the negative-only reps were really exhausting and now – after the workout – I have a feeling that I really pushed myself ’til the end. This got me thinking:
Is negative only “better” than negative emphasized?
It seems that a training partner would be really good thing with this negative-only training. I had to use my imagination to get the weight into starting position (of the negative) safely, or at least safely as I could. What do you think about negative-only approach and can you point out anything specific about it – to keep in mind?
Answer: Negative-only training may be more effective than negative-emphasized training for muscular strength and size gains due to the ability to create more tension and microtrauma for the same amount of time, but the ability to handle much heavier weights also means more stress on your joints and greater risk of injury if you’re not careful with the hand-off and gradually slowing the weight to a stop as you approach the bottom of your range of motion.
Unlike negative-emphasized repetitions, which can be done with any exercise and equipment that can be used for normal dynamic repetitions, negative-only training requires you to have either two or more strong spotters to lift the weight for you, equipment that lifts the weight for you like Dr. Michael MacMillan’s MaxOut, or motorized machines like those designed by Randy Rindfleisch If you don’t have someone or something to lift the weight for you it is possible to perform negative-only reps with many upper body exercises if you have equipment which allows you to perform the positive with your lower body. A stool, step ladder, or bench can be used to perform negative-only chin-ups and parallel bar dips, and a squat or power rack with adjustable safety bars can be used to perform negative-only with a few barbell exercises.
Hyper deadlifts on an early motorized machine prototype
The biggest risks of injury from negative-only training come from missed or sloppy hand-offs, not bringing the weight to a stop gradually, and not being conservative with your range of motion in exercises where the start point or bottom of your range of motion puts the target muscles in a stretch at the position of maximum moment arm, like dumbbell pullovers and dumbbell chest flys.
Because you can use twenty to forty percent more weight for negative-only repetitions than for normal repetitions you’ll need two people to assist you in lifting the weight. One very strong person might be able to do it, but it is much easier with two, especially if you are using a barbell or a machine with independent movement arms where balance is a concern. It is necessary for both assistants to hand off the weight to you gradually and at the same time, when you signal you are in position and ready to receive the weight. The weight should be held motionless during this transfer, and you should not start lowering it until after the hand off is complete. This way, if during the transfer you find you are unable to hold the weight motionless, in which case you will probably not be able to lower it under strict control, you can signal them to take the weight from you or assist you while lowering it.
If using a selectorized machine the assistants should always help you by lifting the movement arm, and never attempt to directly lift the weight stack to avoid losing fingers. Plate-loaded machines work much better for this, since the assistants can use the weight horns as handles.
The same rules apply when transferring the weight from your legs to your arms during exercises like negative-only chin-ups and dips. You should hold your body motionless while performing the transfer, and if you are unable to do so stop the exercise. Also, keep your legs in a position where you can use them to catch yourself and assist if you are unable to lower yourself slowly enough.
Mike Mentzer frequently used advanced HIT techniques like negative-only, forced-negatives, and forced reps
It is important to perform negative-only repetitions very slowly so that you are able to gradually bring the weight to a stop as you approach the bottom. The faster it is moving, or the longer you wait to start slowing the weight down, the greater the acceleration required to bring it to a stop and the greater the force your body will be exposed to. I recommend taking at least ten seconds to lower the weight, even on exercises with a very short range of motion. This makes it easier for you to bring the weight to a stop under strict control rather than dropping and slamming into the starting position, and easier for your assistants to spot you if necessary.
The positive, however, should be performed as quickly as can be done safely, to minimize the rest between repetitions. Negative-only reps can also be done in combination with rest-pause, and I plan to write more about that in the following weeks.
On exercises like dumbbell pullovers where the weight can not be set down and the target muscles are in a stretch at the start point you need to be very cautious not to exceed your safe range of motion. I recommend avoiding these altogether, or using different equipment which prevents you from exceeding your safe range of motion. For example, the weight stack of a pullover machine can be pinned up to reduce the degree of shoulder flexion at the start point, and you can perform dumbbell pullovers from the floor or with a barbell in a squat or power rack with the safety spotter bars set to the bottom of your range of motion.
The safety spotter bars of a squat rack or power rack can be used to hold the weight at the start point or bottom of exercises performed in a standing position like arm curls and shoulder presses so you can squat down and position your arms at the end point or top, then stand back up holding it in this position to perform the negative. This is one of the few exceptions to the rule of not curling in a rack.
It’s only OK to curl in a rack if you’re doing negative-only
If you don’t have two people to assist you, or access to equipment equipped with MaxOut weight stacks or motorized machines like the ones made by Randy, the following are the best exercises that can be done practically negative-only when training alone:
Chin-ups and Pull-ups using a stool, step ladder or bench
Parallel Bar Dips using a stool, step ladder, or bench
Barbell Presses inside a rack
Barbell Curls inside a rack
Barbell Standing Triceps Presses inside a rack
Barbell Shrugs inside a rack
Barbell Rows inside a rack
Unfortunately, without strong assistants or specialized equipment there is no practical way to perform exercises for the lower body negative-only. The closest thing would be negative-accentuated repetitions; lifting the weight smoothly but quickly with both legs and alternating between slowly lowering with only the right or left leg. This can only be done safely with exercises that do not require you to balance entirely on one leg, and involve complimentary movement (movement in the same direction), like leg presses, leg extensions, leg curls, heel raises on a leg press, and barbell hip raises. Standing heel-raises with a dipping belt or holding a dumbbell and bodyweight squats are an exception, since your hands are free to hold something for balance and to assist when you are too fatigued to lower yourself slowly enough.
When performing negative-accentuated repetitions you should use only sixty to seventy percent of the weight you would use for normal repetitions, since this would be about twenty to forty percent heavier for the individual limbs during the negatives. I recommend erring on the lower side since it can be more difficult to maintain correct body position when performing negative-accentuated on some exercises. Perform double the repetitions you normally would, since each limb only performs half of the negatives and the positives are relatively easy with the lower weight.
The following is an example of a full-body workout that could be performed with negative-only (NO) and negative-accentuated (NA) repetitions without the need for assistants or specialized equipment:
- NA Leg Curl or NA Leg Extension or NA Barbel Hip Raise
- NA Leg Press or NA Bodyweight Squat
- NA Heel Raise
- NO Chin-up or NO Barbell Row
- NO Dip or NO Standing Barbell Press
- NO Standing Barbell Triceps Extension
- NO Standing Barbell Curl
Any additional trunk and neck work should be performed with normal, or negative-emphasized repetitions.
Because negative-only and negative-accentuated training are extremely demanding, you have to be even more careful than with other high intensity training methods not to overdo it. This is why several exercises are listed as alternatives rather than including them all in the workout. When performing negative-only and/or negative-accentuated workouts either only use it for a few exercises for muscle groups you want to prioritize, or reduce your overall volume and frequency, or only do it a few weeks at a time or once every third or fourth workout. Individuals will vary in how much of a reduction in volume and frequency they require or how long or frequently they can perform these kinds of workouts without overtraining, so be sure to keep accurate records of your workouts and adjust as necessary.
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Another well thought out synopsis. I was a big N/O and N/E advocate early 80’s, thanks to Ell and AJ. Got up to some lofty poundages on chins and dips. My main issue was welts between my legs as the ever increasing weights pinched my adductors! OUCH!!
I taught N/O and N/E at Nautllus (here in Australia), where I worked late 80’s/early 90’s. Far better using machines, of course. My “hardcore” trainees loved and thrived well on them…with subsequent results.
Hey Lifter,
Negative-only and negative-emphasized training are very effective when done correctly. I think plate-loaded machines like Avenger and Hammer Strength work best for negative-only because the weight horns provide convenient hand-holds for the assistants and the friction tends to be extremely low.
You might want to check out Iron Mind’s dipping belt. It has nylon straps instead of chains and will hold up to 1,000 pounds.
I think it is crucial to set forth the principle that one should use the minimum required dose to achieve the objective. What exactly does “more effective” mean in terms of progressive resistance? You wrote something a while back that stuck with me. It was, going to positive failure may be all you need to stimulate strength increase. If that works, why go beyond?
Hey Darren,
You don’t even need to go to positive failure to stimulate increases in muscular strength and size, but training to momentary muscular failure (MMF) is more effective than not training to failure (NTF). Likewise, while simply training to positive failure is highly effective, methods that allow you to do so while increasing tension and microtrauma without reducing the set duration and metabolic stress appear to be more effective. This can be beneficial for advanced trainees who are finding it more difficult to progress the closer they get to the limits of their potential.
For example, a study by Wayne Westcott found experienced trainees who had plateaued on the traditional Nautilus 2/4 protocol were able to make progress using forced reps, drop sets, positive-emphasized reps, and negative-emphasized reps.
Another interesting example is a study I mentioned in the recent negative-emphasized training post by James Fisher, James Steele and others currently under review for publication which compared three groups; one group trained to MMF, the other two did not, and one of the NTF groups performed rest-pause using heavier weights (RP-NTF). The MMF group had the greatest improvements in strength and size, showing relative effort is more important than load, however the RP-NTF group improved more than the NTF group, showing that all else being roughly equal a heavier load is more effective. I suspect if they would have also included an RP-MMF group that group would have outperformed the MMF group.
These methods have their downsides though. The increased effectiveness appears to come at the cost of a significantly greater demand on recovery, so they have to be used either with only a few exercises, or for only a brief period of time, or infrequently to avoid overtraining. Some of the fastest strength and size increases I’ve experienced were when experimenting with hyper reps using a prototype of a motorized multi-exercise machine, but this also quickly lead to overtraining and I had to take a few weeks off then reduce my frequency by half to continue to progress. Also, whenever much heavier weights are used there is going to be more stress on the joints and greater risk of injury, so these should only be performed by more experienced, skilled trainees capable of performing them with strict form.
Hello Drew, and thank you so much for answering!
I’ll be testing this negative-only (+accentuated/emphasized) training. I was looking for a consolidation type routine I could, and I found an program (yours?) from this site – somewhere. I made some changes and notes so point me out if there is something needing a fix:
**Using negative emphasized/negative-only/negative accentuated protocols**
*NA = negative accentuated
*NE = negative emphasized
*NO = negative only
+ For deadlift; NE+RP (rest-pause)
Workout A:
NE – Barbell Squat
NE/NO – Weighted Chin Up or Pulldown
NE/NO – Incline Bench Press
NE – Neck Flexion
NE – Neck Extension
Workout B:
NE+RP – Deadlift
NE/NO – Weighted Dip
NO – Arm Curl
NA – Calf Raise
Wrist Curl
Wrist Extension
Arm/Shoulder Specialization:
Negative-Only Weighted Chin Ups
Negative-Only Weighted Dips
Arm Curls
Tricep Extensions
Dumbbell Lateral Raise
Current training cycle is: Workout A – 3 days of – Workout B – 3 days of etc. Arm specialization will be used about once a month (something like A-B-A-B-A-B-ARMS-A-B… etc.).
Chief,
This sounds very much like one of the consolidation routines in High Intensity Workouts and is similar to what I’m doing currently, with all exercises done using negative-emphasized reps except chin-ups and dips which I do negative-only. I prefer to also include a rowing movement, and usually pair that with the squat and a chin-up or pull-up with the deadlift since there is less overlap between them and the deadlift than with the row. Overall it looks good though. Be sure to take measurements periodically to evaluate effectiveness.
i do negative accentuated on leg press machine, push with my hands on my knees to assist the lift, then lower slowly
Hey Roee,
When using another muscle to assist during the positive as opposed to performing all the work lifting the weight it is a forced rep. This can be done with some leg presses, but is impractical with others depending on the design. During negative-accentuated repetitions the weight is lifted by both limbs, then lowered by only one, alternating between right and left.
well, not really a forced rep, i give a strong push with the hands so legs dont work much on the push side. it`s a good solution for getting the weight up for the negative. u can call it how u want 🙂
Hey Roee,
If you are assisting your legs with your arms, rather than lifting the weight entirely with your arms, it’s a forced rep. Negative-only is performing only the negative with the target muscles, with another person, a machine, or a totally different muscle group performing all of the positive work. Negative-accentuated is performing the positive with both limbs and performing the negative with only one limb, alternating between left and right. Negative-emphasized is spending significantly more time performing the negative than the positive. Forced-reps is providing assistance to the target muscles, usually with another person doing the assisting, but you can also assist yourself in some exercises as you do with the leg press. Hyper is performing an entire set of forced reps using a weight that is too heavy for you to lift unassisted. I cover all these in detail in the new High Intensity Workouts.
I decided to do negative-only reps with dips and chin ups, maybe with incline (smith) bench press too. I’m not sure if I missed something, but how does it work with negative accentuated reps? Do I have to alternate legs for calves (example); push with both legs, lower with left leg, push with both legs, lower with right leg etc. Or one leg at a time? By the way, what is full range of motion for calves? I mean that the machines I use have this flat “plank” where you hold your feet. You start with your feet flat (horizontally with floor) and go up, far as you can. It’s really hard to lower in start position (or at the bottom position) because the “plank” is flat, and not round. Should you go deeper and feel an stretch and then go up?
I was also thinking about adding static hold for core in workout A and adding negative-only barbell row for workout B.
Hey Chief,
To perform negative-accentuated repetitions you will need a machine with fused movement arms, so the weight can be lifted with both arms or legs, and lowered with only one, alternating between left and right. This is not possible with a barbell or dumbbells, although it might be with some smith machines if they’re well built for some exercises.
The full ROM for calves varies between individuals depending on ankle flexibility, but you should feel a moderate stretch in your calves at the start point, and a hard contraction at the end point. If you’re not feeling one or both of these you’re not going far enough in one or both directions. If you’re wearing shoes with thick, sturdy soles and good grips you can pivot around the edge of the pedal or platform towards the start point, but be careful that your feet don’t slip. I prefer machines or heel raise stations with a rounded step like on my UXS.
A static hold plank and negative-only barbell row would round the workouts out nicely.
This will be an experiment on training during a calorie deficit – goal is fat loss and I hope to build some muscle as well. I’ve been bit sloppy on my diet for 2-3 months. It could be worse, but I would be ripped by now, if I haven’t been so sloppy. Workout-progress has been really good, considering that I really am on a calorie deficit. I just needed a little push. First it was your post about negative emphasized high intensity training, which I tried out and failed so to speak, but I used negative-only reps which I mentioned earlier. It felt awesome, and it might help me to achieve my goals.
Second thing, which boosted me, happened yesterday. I was looking at myself in the mirror, and I was so disappointed at myself – my progress on my diet (fat loss) – and I told myself to do something about it! I woke so motivated, and now I’m really watching what I’m eating. Hopefully this goes well, but I guess I break my leg in stairs or some shit like that – which always happens to me. Anyways, thank you Drew and keep up the good work!
Hey Chief,
You’re welcome. I find it helps to remind myself every day I’m strict with my eating is one day closer to being back in ripped condition. Once you’re there it is possible to be a lot more flexible and stay lean, as long as you pay attention to your total food intake.
Drew,
Thanks for the post. I’m considering some negative accentuated or negative only training today with one legged squats (hands holding supports for balance). I’ll let you know how it goes.
I’m looking forward to seeing how your own progress is going (weight lost, any mass gains, etc).
I’ve also been wondering how much the various trainers I follow have seen their lean body mass increase over the years. In the past 5 years, how many pounds of lean body mass would you guess you’ve gained?
Hey Bryce,
You’re welcome, and I look forward to hearing how it goes. I did a lot of one-legged and negative-accentuated squats during my Project: Kratos experiment and they can be incredibly demanding when done with slow negatives.
I’m only eating at a moderate calorie deficit to help maintain lean body mass, but fat loss is steady at around a pound per week. I don’t want to make the same mistakes I have when getting ripped in the past by trying to drop too much fat too quickly and sacrificing muscle in the process. I did gain about five pounds of muscle since the beginning of April, but a lot of that probably has to do with the fertility drugs I’m taking increasing my testosterone from 364 to 1048.
I can’t comment on anyone else’s muscle gain, but it’s rare for advanced drug-free trainees to gain a lot of muscle unless they are resuming training after a long layoff and re-gaining lost muscle, or if they’ve been making a lot of mistakes for a long time and finally figuring out how to train and eat correctly for size. While individual response to exercise varies tremendously, assuming proper training and diet most people will make the fastest progress in their first six months to a year or so of training, and after their first two years they’ve probably gained between eighty and ninety percent of the muscular strength and size they’re capable of. The closer you get to the limits of your genetic potential for strength and size the more progress levels off, and it can take several more years to get that last ten to twenty percent.
Hi, Drew
What about 1 leg negative accentuated but without alternate legs? I’m experimenting doing first half of TUT (60 seconds on 10 second cadence) on lower portion (below parallel) of movement and second half (60 seconds) in upper portion (until 15 degrees to full extension) in order to maximize tension.
I suggest keeping it simple and just using a load and portion of the ROM that allows you to achieve momentary muscle failure in a reasonable time. There is no need to perform any kind of stage reps with this.
Drew, I hope you are able to capitalize on those test numbers, not only with gainz, but with the main goal! Children are quite a gift, and I wish you luck.
I had access to some machines yesterday.
Freemotion squat machine: Negative accentuated, six 10second negatives – very glute intensive, holy cats.
Hack sled, negative emphasized, 2/8
Hand Stand Pushup Negative only.
Dip Negative emphasized, 3/12
Wide grip pushup, regular 10/10.
Total time, less than 15 minutes, despite a crowded gym.
Pretty good workout – my upper body felt about as fatigued as normal. My lower body was like jello not just immediately afterwards, but well into the evening.
Hey Bryce,
That’s a pretty good pace for training in a crowded gym. Mixing in the bodyweight movements definitely makes it easier to maintain that pace since it reduces the time spent waiting for equipment.
I’ve noticed the same thing, it usually takes my legs about a day to get back to normal after negative-emphasized squats and stiff-legged deadlifts.
Drew,
Third day post workout. DOMS are only just fading! Wow. For two sets of exercise totaling less than 3 minutes … that’s not too shabby, especially since my normal intensity is fairly high. My mind is abuzz with other negative accentuated hacks for minimalist home training.
Ideas: press DB’s overhead and lower in a lateral raise eccentric. Bench DB’s and lower in a flye eccentric, Bent over row and then do a kick back to get DB’s in position for a Rear Delt Flye eccentric, Suitcase deadlift a heavy dumbbell and do a Romanian DL eccentric (with free hand holding support).
I’ll tinker and report back. Long term I’ll probably only do NA/NO monthly, as it’s very intense. NE or conventional cadence the rest of the time. Thanks again.
Bryce,
Manipulating the lever is a good way to adjust the relative difficulty of the positive and negative phases on some exercises, although some of these movements, like shoulder pressing and lateral raises, may not work well together because the degree of humeral rotation for one is not optimal for the other.
Hi Drew, what’s the TUL for negative only? Is it the same as for regular exercise(both negative and concentric)? Does it vary for pushing and pulling exercises?
Hey Al,
I use a similar cumulative time under load for exercises performed with negative-only repetitions (not counting the time it takes to return to position between negatives). Whether it should vary between exercises depends on the individual and what repetition range the muscles being targeted respond best to.