You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity.

You may be thinking that I am implying that work out training should now be much longer.

Actually that is wrong.




What you will be doing is a shorter training session but it will be a more intensive traing that wil focus on building muscle.

Here is some things to look at when we focus on negative repetitions and how that works with intense shortened training.


There are three elementary types of human muscle strength.

A. Positive Strength - That is when you lift or raise a weighted object.
B. Static Strength - That is when you hold a weighted object in a position.
C. Negative Strength - This is when you lower a weighted object.

When building muscle you need to have a balance of all three strengths. What we see is most body builders focus only on the first two but fail to regonize the third. If what they call true muscle failure is to be acheieved then you need an equal balance or all three strengths to be included in your work out training. You can emphasize this aspect of training by completing a set of negative reps after reaching positive failure.

You'll need one or two partners to lift the weight to the top position so that you can lower it under your own control. Once you can no longer control the descent, the set ends. Take special care with leg exercises and avoid negative squats to protect the knees.

When doing your body building training I strongly advise that beginners don't use negative reps in their training. For intermediate and advanced muscle builders you can decide for yourself how you will add negative reps into your training. There are no set rules for this, just use your imagination.

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When muscle building the biggest hurdle in your way is not so much the training, but more the fact that body builders seem to lean towards over training. It is easy to add extra exersises into your reps, add more workouts when you are at your peak training scedule. Advanced muscle builders seem to make this mistake more often thinking they can gain that little bit extra improvement. But this ends up taking away from your training instead of enhancing it.

One way to get that extra improvement is to add partial repetitions. This way you can increase the intensity without making much of an increase to the duration of your training. This way you avoid over-training and don't fall prey to temptation.

Some steps to follow using partial reps:

A. Use only as a supplement to full range movement exercises, not instead of.
B. Perform partial reps only from the halfway stage or mid-point of the exercise.
C. Perform only one exercise for one set per body part.
D. Use this method primarily on lagging body parts.
E. Use a much heavier weight than you would for the full range version of the same exercise.

When you have an experienced training partner, with their help you can increase the intensity of the training by having them help you complete one or more forced repetition.

The best way to achieve this is by keeping the same weights on the bar and have your training partner do no more than is necessary to allow you to complete up the three extra repetitions with good lifting form.

Remember that when building muscle make sure your diet is matched to your intensive work out program.







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