Double Negatives to get a Bigger Bench Press FAST
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- Опубликовано: 27 июн 2017
- If you want to get a bigger bench press, negative/eccentric-focused training can be one of the very best methods to accomplish it.
When properly done, negatives create a tremendous amount of muscle damage, which can improve strength quickly while also increasing muscle mass. In addition, the overload of using more weight than you normally could handle helps increase connective tissue strength and nervous system drive.
The problem with negatives is twofold...
1. Controlling, not fighting.
Many people do them wrong, focusing on controlling the descent of the weight instead of actively FIGHTING to resist the downward force of the bar. To give an example, a true negative bench press rep means that you're trying as hard as you can to PRESS the bar as the overloaded weight bears down on you.
This active fight is what shreds the cross-bridges in your muscle fibers (actin and myosin) and what leads to the massive soreness as well as increase in strength (once the muscles recover).
2. The strength curve and sticking points of the exercise.
This is the same thing you run into with a normal rep. You can only use as much weight as you can handle in the weakest point of the range of motion, a.k.a. the sticking point.
When you're doing a normal rep, it means you can't move the weight past it. In a negative rep, it means the weight drops because your muscle fibers can't contract hard enough to resist the descent.
THIS is the big one that this technique is going to address...
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Perform 3-4 reps at this half-range setting.
Aim for 2-3 total sets of this Double Negative training, taking 3 minutes rest in between sets. It's important to take a long rest period due to the muscle damage and nervous system energy being used by the body.
It won't feel too bad the day after...
TWO days after is when the incredibly deep muscle soreness is going to set into your chest, and it can last upwards of 5-6 days after the session.
Because of this, I would recommend using this method only once a week, at the most.
It's a fantastic method for building strength, especially in a "top down" exercise like the bench press where you need to train your body to control heavy weight on the descent in preparation for the press on the way up.
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that is a very interesting way to increase your strength on the exercise
great video man!
This is exactly the video I was looking for I have a squat rack and I work all alone thank you so much for the information and the video
Glad to hear it! Definitely gotta bench in a rack if you bench alone, especially heavy.
gyms should have racks for every bench press, dumb how gyms have a bench press that cant even be adjusted, but most ppl in the gym ain't doing much anyways
Nice demonstration, I remember doing negatives around 2008-09 as I plateaued at an 80kg bench for about 2 years around 2006-07 in my late adolescence and had no clue how to push through it, got a tip to do negatives and a heap of horizontal row work
The gym I was at had no safeties on their bench presses, so I did it in the smith machine with a spotter as I'd do sets of 2-3 at about 120kg, spotter would help me press back up
Was benching 100kg 3 sets of 6-8 no problems about 3 months after my negative cycle, negative training really does help your strength big time
Awesome - yeah, it is amazing how well it works!
Really good demonstration man, just one question when should I do this? After my regular chest workout or on a day on it's own?
Definitely do it on it's own day. Negatives are really challenging to recovery when done properly. You'll get more out of it on it's own!
Old video but a good one!! I’ll be trying this on my next chest day! My PR is 230 so do you recommend 240 first and then 270 second?
Yep, that would be a good way to go for sure.
Hey boss, I’m not sure if you still reply here but this was a fantastic video. I’ve never heard of the concept until today, I’m curious to know if I could get away with using a smith machine for this? Unfortunately my gym doesn’t have safety racks. I know free weight barbells are better for control but I really would like to try this out, I’m thinking ol’ smithy would be the best bet but am not sure
I think the Smith would work really well for this. Using a guided bar like that actually makes the negative better for control - only have to focus on fighting the weight, not balancing the bar. Could potentially work even better!
How did it go? Did the negatives give more strength? I just read an article at T-nation. They say only to use a few negatives with about 110% of 1RM. And to lower the weight in normal speed. No need to lower it slowly. But I don't know.
They definitely increase strength. And that is right on the money with the 110% and rep speed. I like to aim for 105-110 and honestly, if you're using enough weight, you shouldn't be able to lower it super slow. The weight should bear you down as you actively try and move it.
Just an observation but i would bring your elbows in a little more towards your body. It will save your shoulders.
Good point - I try to keep them but always have a tendency to flare a bit too much. Been trying to work on that.
hey man idk if you reply but i do a heavy bench on monday then decrease the load by 5-15% on thursday and do it again, how would i incorporate this
Happy to help! I would would this on the heavy day. Do your regular heavy bench first, then hit this. If you do it first, it would affect your strength on the heavy work. The heavy work won't affect how you do on this one when you do it after. I would definitely keep the decreased load day as a decreased load day.
@@MadScientistOfMuscle thank you for your time mate i will definitely incorporate this after my current deload week, been stuck at 90kg bench for over 3 months now looking for an extra boost along with the proper training i’ve been doing
@ivanchamberlain5752 things have changed in the last 2 year but I bench 140 now
I’ve been adding negatives at the end of my regular three set bench session. Is that ok? I can’t really dedicate a separate additional lift day to chest negatives - I’m already at the gym five days a week as it is lol
yep, that's totally fine. Hitting negatives after your other chest work is a great time to do it.
Does anyone know what a negtive training scgedule will be ? If the person only trains negatives and also the sets ?
I would do negatives on a specific lift no more than once a week.
So how mny actual sets are you doing in total?
I would recommend 3-4 sets at the most, but if you find the weight is starting to drop too fast after 2-3 sets, you can end there. Definitely let the workout performance feedback be your guide.
It's a pec tear experiment
that's teaching you bad breathing habits when benching heavy
That is a possibility, but you definitely should still be doing regular heavy pressing regardless, which will help keep your breathing technique solid.
It’s teaching your nervous system to train itself under a heavy load. Causing you to get use to it and get stronger. I didn’t hear anything bad about his breathing
It would seem to me, that these are intense but only 1 rep at a time with 15-20 seconds to reposition bar back up....Basically a long rest period which is likely to decrease the effectiveness. Not sure which is why I say "it would seem to me". Input from anyone is appreciated.
Actually, I've found the intra-set rest to be even more effective. It gives your ATP-PC system a chance to regenerate, meaning you'll be able to maintain performance...it's like doing a series of single reps rather than a set where you get fatigued faster, if that makes sense. I see where you're coming from, though.
I don't like to lift heavy anymore because I gain weight and my face gets fatter and I look better with a think face, so I use moderate but not heavy weights to maintain strength but also walk a lot to stay thin which allows my face to look thinner because the girls, they like men with a thinner, more attractive face and not a bloated face.
Unless you gained a lot of weight (fat) because you were bulking intentionally, you should consider seeing a doctor. en.wikipedia.org/wiki/Cushing's_syndrome
Most uninformed comment of the year lol
Nobody is going to do negetives that way on a bench press it's extremely impractical. If u want to do to negetives on a bench press the most efficient way to do them with a machine especially with a hammer strength machine Have your training partners do the positive and u do the negetive. Hope that helps take care.
I agree with you on the Hammer machine and partner...great IF you have both...if you don't, this can actually be a really good option to address the strength curve issues.
Nick Nilsson - the Mad Scientist of Muscle if u don't have a training partner than use 2 hands to raise the weight and lower it with 1 hand on a hammer machine of course. And in my opinion no serious lifter should even be working out at home. Gyms r full of hammer strength machine my absolute favorite.
alwayslikeaboss u need to clarify ur question I don't understand what ur asking
alwayslikeaboss ur exactly right
alwayslikeaboss ur exactly correct when u said he's not a serious lifter. I agree
Bro negetives r great but that is not the way to do them.
Robert Spies how?
Please explain. He’s doing over his one rep max for a 3-6 second period which is essentially textbook execution. How would you preform a negative for the bench press? (Without partner assistance)
@@jeffyoung6302 I think the way he’s talkin is do it just like this but you’re supposed to have a spotter basically pull the weight up and you press