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The Secret Muscle-Building Technique You MUST Use In Your Workout Routines

Copyright 2005 Faisal Khetani

Are you searching for that "one" solution that blasts your plateau and sends your muscles into an explosive growth phase all over again?

The solution to your problem has been under your nose all along...

I'm not going to waste your time with "exercise variety" and "switching rep schemes", because chances are, you already know these common techniques and use them in your workout routines anyway.

What I want to share with you is something fairly known in the weight lifting industry, but seldom used correctly and maximized to its full muscle-building potential.

The technique that can instantly force your muscles into growth is eccentric training, better known as "negatives".

Chances are, you have already heard of negatives, but you probably don't know how to use them for maximum muscle growth.

WHAT IS IT?

A concentric movement is your typical movement, in which the muscle fibers shorten to "lift" the weight.

Eccentric, or negative, movements are when you lower the weight, or bring it back to the starting position. It is the opposite of "lifting" a weight.

Negative movements unleash the power of the "other half" of your repetitions, the lowering phase. In an eccentric contraction, the muscle fibers lengthen to lower the weight.

Now, it is not enough to simply lower the weight slowly in your regular exercises. For maximum benefit, you must isolate and do negative movements alone!

WHAT ARE THE BENEFITS?

Here is a brief list of the benefits of eccentric (negative) training:

1) Increase in Training Weight: You can add a lot more weight when doing a negative movement. It is much easier to lower a heavier weight than it is to "lift" that same weight, which means that you can increase your training poundages instantly.

2) Neural Adaptations: After adapting to your regular concentric, or "lifting" movements, you can shock your muscles and nerves into adapting to a whole new negative movement. This causes confusion at the neuro-muscular level and forces you muscles into growth.

3) Muscle-Fiber Breakdown: Eccentric (negative) movements have been scientifically shown to cause greater muscle trauma and breakdown than regular concentric movements, resulting in greater muscle gains.

4) Type II Muscle-Fiber Activation: A study published last year concluded that maximum weight eccentric


movements recruit more Type II Muscle fibers, those responsible for strength and speed.

5) Long Term Strength Gains: New research also shows that maximal eccentric movements cause neural adaptations that result in longer lasting strength gains.

THE BEST WAY TO DO ECCENTRIC (NEGATIVE) TRAINING

1) Choose a resistance level about 30% greater than what you would normally lift, and slowly lower that weight from the top position for a period of 3-5 seconds. MAKE SURE YOU HAVE A PARTNER!

2) Perform 2-3 sets for larger muscle groups such as chest, shoulders, and back. Perform only 1-2 sets for smaller muscle groups such as biceps and triceps.

3) Rest for 3-5 minutes between sets, because negative training is very intense on your muscles.

QUICK TIPS

1) It is best to dedicate one day out of the week and do a whole workout routine focused on negative movements only.

2) If you can hold, or lower a weight for longer than 5 seconds, consider increasing the weight as it may be too light. If it takes you less than 3 seconds to lower a weight, consider reducing the pounds as the weight may be too heavy.

3) Don't overtrain! Listen to your body...Stick to less sets, and once you reach a set where it's taking you less than 3 seconds to lower a weight, STOP!

4) If you don't have a partner, you can train uni-laterally, using only one side of your body. This can be achieved with dumbbells, machines, and cables. Your non-active side would spot or support your active side.

CONCLUSION

As mentioned earlier, eccentric, or negative, movements have been shown to cause greater muscle-breakdown, neural adaptations, & recruitment of Type II Muscle Fibers.

This means that you can experience better muscle growth, greater strength gains, & more explosiveness.

Make sure to dedicate one day a week to do an entire workout routine focused on negative movements only.

You now have the knowledge to enter the fast-lane of muscle growth. How fast you want to go is entirely up to you...

Until next time, have an absolutely muscle-blasting workout routine!


About the author:
Faisal Khetani is a health and fitness consultant, & editor of the Dream Body newsletter. Take a look at his website & subscribe to his newsletter to achieve fast, maximum results: http://www.weight-lifting-workout-routines.com



 

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  • 10 health fitness tips

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  • but i dont want muscles part 1 what muscle is and how to build or avoid it

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  • double diabetes placing your kids at even more risk

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  • eight fitness tips for the combat realist

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  • fitness fat loss tips for a vigorous lifestyle

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  • greasing the path to success finding the confidence to step up to key moments

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  • growing old gracefully

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  • gym lore the history of bodybuilding

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  • have you reached your full human potential

  • healing heartburn holistically

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  • health matters are we headed for a protein crisis

  • health secrets of cayenne

  • heart attack symptoms causes and treatment small lifestyle changes can help prevent heart attack

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  • herbal remedies for arthritis fibromyalgia muscular ache joint pains

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  • heres my muscle building equation

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  • how to build a low cost home gym

  • how to build muscles and own that v shaped upper body

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  • how to get started with exercise the magic pill of your weight loss program

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  • how to overcome workout plateaus

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  • how to stay fit while working from home

  • how to substitute fat in your everyday diet

  • how to supercharge your energy levels

  • how to supercharge your energy levels through exercise

  • how to take bodybuilding pictures

  • how to use diet to reduce your stress

  • how to use your pain to gain

  • if you dont track your diet you are wasting your time

  • imagination is funny

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  • improve your word power build your vocabulary quickly and easily

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  • im whispering ibs an unpleasant subject

  • inactive alert essential proteins for sedentary people

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  • is ephedra a miracle cure

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  • i am

  • joint pain relief an overview

  • keys to a great diet

  • learning how to become a good loser

  • learn how to prevent back pain at home or at work today

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  • let your intuition guide you to prioritise

  • life is better as an ex smoker

  • living up to your fitness potential

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  • lose weight and get healthy while you make money

  • lose weight and keep it off a new source of hope

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  • low carb diets are you losing more than weight

  • mad carb disease

  • mad carb disease not all carbohydrates in foods are bad

  • make the right protein supplement choice

  • male bodybuilding what makes a man

  • managing hepatitis the herbal way

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  • maximum confidence

  • measuring and monitoring your bodyfat improves overall health

  • medical question 2 ovarian cysts part2

  • memory power flex your mental muscle

  • mens sexual dream and fantassy explained

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  • movement that matters exercise with a greater purpose

  • multivitamins for your child

  • muscletech gakic a new era in musclebuilding performance

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  • muscle building tips and supplements dos and donts

  • muscle building tips dos and donts

  • muscle building workouts at home

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