Every so often, in the course of any weightlifting regimen, an experienced bodybuilder knows that he must change up his routine in order to "keep his muscles guessing.
" Allowing your body to become overly adjusted to a routine by doing the same exercises, using the same weights, and the same number of reps decreases overall gains.
One way to accomplish this is by using what is known as "negative reps.
" During such a lift, the emphasis is placed on the part of the exercise during which the most effort is exerted by the muscles being used, the "negative," or relaxing phase.
For example, if this technique were used during a bench press (with a spotter, of course) the lifter would focus on pressing the weight up as quickly as possible, and then focus on controlling the weight while slowly lowering it back to the starting position over the course of perhaps six to eight seconds.
This is a technique that can be adapted to nearly any muscular exercise, since movements for virtually all muscle groups consist of a "pressing" phase, and a "relaxing" phase.
The primary difference here is that all of the focus is placed on the latter of the two.
If this were to be used during a standing bicep curl exercise, the focus would be placed on pulling the weight up to one's chest quickly, and lowering it much more slowly in the second phase of the lift.
Again, put all of your attention in controlling and mastering the weight and your own movements.
Perfect form is your goal here.
One thing that I've noticed in my experience with this technique is that a lifter may be required to lower their typical level of weight used in order to safely perform this workout.
It is considerably more difficult to do it properly with what would be considered one's "typical" weight level, but the benefits are absolutely worth the extra effort.
No pain, no gain, as they say.
As always, a smart bodybuilder will want to make sure they have a competent spotter present, especially when experimenting with this technique for the first time.