Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Workouts

Negative Training: Dave Mastorakis High Intensity Training

Ayan Kayal

Written by Ayan Kayal

Last Updated onAugust 28, 2017

Dave Mastorakis

Stop Being So Positive!

The positives of negative training: Weight training is a sport that requires a good attitude. But what about getting negative? I’m not talking about a negative attitude, but rather the value of negative training.

Few people are aware of the value of the negative portion of a repetition. Negative only training can break plateaus, combat staleness and significantly increase strength.

Some studies suggest that the eccentric portion of a rep is the most valuable for stimulating strength increases. Creating a workout based only on negative reps is a good way to shake up your routine.

It should be used with caution, however, because it is a brutal way to train and severely taxes ones recovery abilities. Sets should be kept to a minimum (no more than 3 per body part) as well as frequency (2 sessions per week max).

To properly use negative only training, one should have at least 2 spotters and sometimes more depending on the weight being used and the exercise being done.
For example, if you’re performing bench presses, it would be ideal to have 3 spotters (1 in the lift off position and 1 at each end of the bar). It’s important that only the spotters perform the positive portion of each rep with absolutely no help from you, as the trainee. To do otherwise would negate what you’re trying to accomplish.

Negative Only Routine

One way to set up a negative only bodybuilding routine is to split it into upper and lower body training. An example would look like this:

Upper Body:

After thorough warm up:

  1. Bench Presses or Weighted Dips – 2 sets of 3-4 reps
  2. Press Behind Neck – 2 sets 3- 4 reps
  3. Weighted Chins – 2 or 3 sets of 3- 4 reps
  4. Triceps Pushdowns – 1 set of 3-4 reps
  5. Machine Curls – 1 set of 3-4 reps.

After this workout, rest at least 3 days.

Lower Body:

After thorough warm up:

  1. Leg Extensions – 2 sets 3-4 reps
  2. Leg Presses – 1 set 3-4 reps
  3. Leg Curls – 2 sets 3-4 reps
  4. One Legged Calf Raises – 2 sets 3-4 reps each leg.

Again, rest at least 3 complete days….and GROW!

Tips and Suggestions:

You will feel very tired after one of these sessions, but not necessarily pumped. That’s OK. Don’t worry about pump.

Performing negative reps is not merely lowering the weight, but rather doing your best to keep the weight from being lowered. There is a huge difference. Each rep should take in excess of 5 seconds and the longer the better.

Remember progressive resistance. You should add weight whenever possible. This will enhance the productivity of this type of workout.

Finally, negative training is very taxing when performed properly. You should practice it sparingly, using this technique for no more than 1 month at a time. Two weeks is probably enough for most. Go back to normal training for a few months before attempting it again.

If you employ it properly and sparingly, negative training has the potential to really enhance your overall workout regimen by boosting your overall strength. Now that is a very positive thing!

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Workout Plans Workouts
Previous Post

Conor McGregor’s Boxing Statistic Stunned Many Boxing Fans

Next Post

Don Garfield Youngblood: Height | Weight | Arms | Chest | Biography

Ayan Kayal

Ayan Kayal

Ayan K. Seppala, BSc Sport & Exercise Science. Ayan is a powerlifter, gamer, and a writer. His love for fitness and helping others achieve their fitness goals drive him to write engaging and helpful articles.

Related

Fat Loss Workout Plan

Fat Loss Workout Plan For Females: Burn, Sculpt, and Slay

A glance at the cardio section of your gym will tell you that most women join a gym to lose...

Summer Beach Workout

The Summer Beach Workout to Get You Jacked

Most people head to the beach to laze around, take an easy dip and work on their suntan. But you’re...

Correct Exercise Order

Correct Exercise Sequencing for Better Workouts

Are you looking for a new workout? Just fire up your favorite search engine and hit enter! Unfortunately, some of...

Negative Bicep Curls

Negative Bicep Curls: The Ultimate Guide to Revolutionizing Your Arm Routine

It’s all about perception. Negatives are not always bad. Sometimes, they can be better than the positives — the negative...

Weekly Training

Once Per Week Training for Muscle Mass

According to most bodybuilding information, you should work your muscles twice a week using a variety of exercises. This means...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Mark Zuckerberg Smokes Murph Workout of 100 Pull-Ups, 200 Push-Ups, 300 Sqauts and 2 Miles in Les than 40 Min

Jeremy Buendia Looks Jacked in Recent Physique Update, Crushes a Push-Day Workout

How To Increase Vascularity: 15 Effective Strategies to Get Diced

How to Do Fish Pose (Matsyasana): Muscles Worked, How-To, Benefits, and Variations

Calories Per Gram Calculator

Gym Bros Ripped Online By Fans After Risking Their Lives For Gym Stunt

Reviews

Provitalize Review

Provitalize Review — The Best Probiotic Supplement?

Best Preacher Curl Benches

10 Best Preacher Curl Benches in 2023 (Review & Ranked)

Ancheer Treadmills Review

6 Best Ancheer Treadmills in 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • 2023 WSM
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Arnold Classic
    • Mr. Olympia
    • Diet
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.