Positive spin on the negative
Negative strength training needs only two sessions a week – because it’s exhausting, Stephen Heard learns.
The basics
Apparently humans are around 40 per cent stronger when lowering a weight as opposed to lifting it.
While the negative (or eccentric) muscle lengthening section of a repetition is usually seen as down time, when employed as the hero of the workout it is a better way to build muscle.
The technique is most commonly practised with free weights, though purpose-built resistance machines can provide a safer alternative.
Auckland’s Body Tech offers whole body negative strength training with its range of X-Force equipment.
Giving it a bash
Body Tech founder Peter Rana believes that this form of strength training is a game changer.
In an effort to display the power of the X-Force resistance machines, he had me move between the negative chest press and the regular version typically found in gyms.
The difference was immediately obvious as the eccentric-focused machine smashed the muscles in both directions – there’s no time for a holiday here. The machines use a tilting weight stack which automatically increases the resistance by 40 per cent for the negative phase.
The suggested method – to really aggravate the muscle fibres – is to push out for three seconds, hold for one (so the weight stack can flick over), and return across five seconds. For even better results it’s recommended that the motion is completed until the muscles reach exhaustion.
Here, the leg press prompted shaking while providing a deep burn.
As my muscles reached boiling point, I stumbled like a baby giraffe to the next machine. From there, my lower body took a further battering from horizontal leg curls and seated leg extensions.
Using the pectoral angle press my arms eventually buckled during the negative phase, causing the stack to slam back to the starting point.
The tricep press and abdominal crunch finished off what was an exhausting workout.
Peter suggested that the training only requires a Stephen Heard maximum of two training sessions a week to deliver results.
As I hunkered in the changing area waiting for the blood to return to my head, that made a lot of sense. Muscle soreness remained for two days after.
Why you should try it
There’s plenty of evidence to prove that negative strength training is better for building stronger muscle fibres. One particular study shows that following a six-week X-Force resistance machine training programme, male participants on average gained 120 per cent more muscle, and female participants on average gained 46 per cent more muscle.
A bonus with using resistance machines, is that it removes the transfer and lag time often found with free weights and spotters. The technique is also used in rehabilitation because the process requires less energy.
Risk rating
While it’s commonly stated that there’s no need for spotters when using a resistance machine like the X-Force, a professional trainer should always be consulted.
Those completing whole body negative strength routines at Body Tech are always instructed by trainers, and in this instance I received assistance across several of the exercises.
As with any physical activity, it’s recommended to see your physician before starting any exercise programme.