Negative Reps
Focusing on the eccentric (lowering) phase of an exercise, often with supramaximal loads.
Updated
Negative reps emphasize the eccentric portion of a lift, which muscles can handle more weight than the concentric. You can lower more than you can lift, so negatives allow training with heavier loads. This builds strength, increases muscle damage for growth, and helps break plateaus. Spotters are typically required.
Why the lowering phase is different
You can control more weight lowering it than you can lift, typically somewhere around 20 to 40 per cent more, because a lengthening muscle resists force differently from a shortening one. Eccentric work also produces more mechanical strain per unit of effort, which is why it reliably causes more muscle damage and more next-day soreness. That damage is not the point in itself, but the tension it reflects is a genuine growth signal, and eccentric-biased training is an efficient way to apply it.
How to use them
Two practical forms. Accentuated negatives use a load above your concentric maximum, lowered under control over three to six seconds, with a partner or the other limb helping it back up. Slow negatives simply mean controlling the lowering phase of ordinary sets over two to four seconds rather than dropping the weight. The second version is what most people actually need, costs nothing, and is the single cheapest technique upgrade available on any lift.
Common mistakes
Underestimating the recovery cost. Eccentric-heavy sessions produce disproportionate soreness and strength loss for several days, so programming them frequently on the same muscle leaves you training fatigued rather than training hard. They also do not belong at the start of a training block or in the week before a test or a competition. And accentuated negatives with a genuine supramaximal load need a competent spotter, not an optimistic one.
Examples
- Lowering 110% of 1RM bench press slowly
- Negative pull-ups for beginners
- 5-second controlled lowering phase
Compound exercises
Put this into practice with exercises from the library.
Common questions
What is Negative Reps?
Focusing on the eccentric (lowering) phase of an exercise, often with supramaximal loads. Negative reps emphasize the eccentric portion of a lift, which muscles can handle more weight than the concentric.
What exercises train the Negative Reps?
Good options include Lateral Cone Hops, Leg-Over Floor Press, Leg Press, Leg Pull-In, Leverage Chest Press. Each links to a step-by-step guide with demonstration images.
What are examples of Negative Reps?
Lowering 110% of 1RM bench press slowly; Negative pull-ups for beginners; 5-second controlled lowering phase.
Put it into practice
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A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus