Thinking Negative to Grow Positive

When you go to the gym and workout are you just focusing on the movement with no regard to the eccentric movement or time under tension?  If so, then you need to start incorporating negatives into your routines. First things first. There are three phases when it comes to lifting.

1. Concentric: Muscle action occurs when the muscle contracts (shortens), such as when you raise the bar during a biceps curl.
2. Isometric: Muscle action is when a muscle is activated and develops force, but no movement at the joint occurs. Think about if you were to try to push something that won't move, like a building; you are generating force, although there is not joint movement because it is obviously impossible.
3. Eccentric: Muscle action (negative resistance training) occurs when the muscle lengthens in a controlled manner. Muscles can only shorten or lengthen in a controlled manner. Simply, gravity is trying to pull the weight back to where it started and the muscles must lengthen so the weight does not fall abruptly can potentially injure you.

Of these three phases, eccentric movement produces the most force and the muscle is about 40% stronger during the lowering phase. What's going on is micro-trauma occurs during the lengthening of the muscle while it is contracting to maintain control. This cellular damage, in turn, stimulates the release of local growth factors and revs up the anabolic machinery to build muscle. To ignore negatives doesn't make much sense, especially if you're training to get stronger.

I've recently started a new program which includes a lot of negative training and I can definetly feel a difference the next day. But be careful, use a spotter when you need it and don't rely solely on eccentric training, you may find yourself overtraining very easily. So if you've been ignoring negatives with your routines, switch things up and throw a few eccentric movements in to spark new growth and even help you bust through those plateaus.

- Mike