Build Muscle Fast Using Negatives
September 12, 2009 
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Bodybuilders are always looking for ways to blast through muscle building plateaus, mix up their routines, discover new ways to stimulate muscle growth and increase strength. Discovering new variations is critical for bodybuilding success as your body soon adjusts to new demands of new exercises and will not continue to grow unless new ways to stimulate muscle growth are found.
There are a variety of ways in which to stimulate growth including the standard progressive overload principle of using sets and reps and doing as many repetitions as you can until muscle failure. Other useful exercises and variations include: compound sets, drop sets, partials, supersets, 21s and such like. However here we will be looking at stimulating muscle growth using negatives.
So, just exactly what precisely are negatives? And how can you build muscle fast using negatives and are they the answer to how to build muscle quickly?
Well, negatives go something like this. Taking the bench-press as an example, imagine that your benchpress is 110kg for 8 repititions. You have gotten stale and found muscle building progress difficult to make and got stuck at this weight. Add to the bar an extra 20 kilos and get your friends to spot you and help you to press this weight up with their assistance. Now once the weight is at the top let the spotters take away their hands allowing you to gradually lower it under full control. Then again your friends can help you press this weight up again. Do this again and again until you are able to no longer do the exercise with correct technique.
Why should I make use of these negatives? And will I build muscle fast using negatives?
Well your muscles are actually stronger in the lowering phase so when you do regular reps you are only placing stress on the muscle fibers in the lifting phase which are not as strong. So, you can actually force your muscles to handle more weight than they are used to using negatives. Do a few workouts such as this and you can trigger muscle mass growth and thus improve your weight training efforts for your normal routine and increase your overall muscle mass.
Are there any problems with this?
due to the fact that your muscles will probably not be used to doing this type of work and also for physiological factors you will quite possibly be very sore on the next few days after your training session. Obviously do not return to the gym until you have totally recuperated and keep high your protein intake and be completely sure to take a very good protein shake straight after your training session.
Negatives can be made use of for any exercise but work best for the classic mass builders such as the major compound multi-joint exercises like: squats, shoulder presses, dead lifts, pull ups, and so on. To trigger muscle growth and break training plateaus then use these workouts on an infrequent and occasional basis.
With those points in mind keep taking on good solid muscle building nutrition, rest plenty and workout vigorously and regularly and you will likely have no problems stacking on muscle mass. Now go ahead and combine your weight gain programs guidelines with negatives.
