Negatives (Eccentric Training)
Training emphasis on the lowering (eccentric) phase of an exercise.
Updated
Negative or eccentric training emphasizes the lowering portion of exercises, either by using slow tempos or supramaximal loads (heavier than 1RM). Muscles can control more weight eccentrically than they can lift concentrically. Eccentric training causes significant muscle damage and is highly effective for strength and hypertrophy, but requires adequate recovery.
Examples
- 5-second lowering phase
- Eccentric-only pull-ups with 120% bodyweight
- Lowering heavier weight than you can lift
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Decline Smith Press
Strength · Machine
Deficit Deadlift
Powerlifting · Barbell
Depth Jump Leap
Plyometrics · Other
Dip Machine
Strength · Machine
Dips - Chest Version
Strength · Other
Dips - Triceps Version
Strength · Bodyweight
Double Kettlebell Alternating Hang Clean
Strength · Kettlebells
Double Kettlebell Jerk
Strength · Kettlebells
Common questions
What is Negatives?
Training emphasis on the lowering (eccentric) phase of an exercise. Negative or eccentric training emphasizes the lowering portion of exercises, either by using slow tempos or supramaximal loads (heavier than 1RM).
What exercises train the Negatives?
Good options include Decline Smith Press, Deficit Deadlift, Depth Jump Leap, Dip Machine, Dips - Chest Version. Each links to a step-by-step guide with demonstration images.
What are examples of Negatives?
5-second lowering phase; Eccentric-only pull-ups with 120% bodyweight; Lowering heavier weight than you can lift.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus