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.