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Helping You Lose – Turn Your Negative Workout Into A Positive One

If you have ever hit a plateau, or you feel that your workouts are no longer challenging you, try incorporating negatives into your routine. A negative contraction is simply going slow on the “down phase” of a strength training exercise. For example: on a pull-up, pull your self up at a normal speed, but then on the way down control your body for a slow 4-count. If you are doing a leg press, push and straighten your legs at a normal speed, but return to the starting position at a slow steady speed. This is a good way to push through a plateau on a particular exercise, or you can use this technique on an entire workout.

Try this routine for a full body workout:

Four-second Negative Workout

For each exercise, perform one set of twelve repetitions. On each repetition, do a four-second negative.

  • Squat (barbell or dumbbell)
  • Chest Press (barbell, dumbbell or machine)
  • Pull-ups or Lat Pull-down
  • Leg Press
  • Shoulder Press (barbell, dumbbell or machine)
  • Low Row Machine or Bent-over Row
  • Leg Curl
  • Parallel Bar Dips or Bench Dips
  • Upright Row (barbell or dumbbell)
  • Leg Extension
  • Arm Curl (barbell, dumbbell or machine)
  • Arm Extension (barbell, dumbbell or machine)
  • Abdominal Machine
  • Back Extension Machine

Start by taking a one- to two-minute rest between exercises and every week decrease the rest period by five seconds.

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