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The “negative” or lowering phase of a repetition is of supreme value if one is to get the most out of strength
training. Studies suggest that the negative phase plays a primary role in gaining muscular strength and seeing hypertrophy (muscular size increases). Simply, to get the most benefits from strength training, we have to perform controlled negatives. Additionally, our muscles are up to 40% stronger when lengthening (as in a negative) than when contracting (lifting). Because of this effect, greater muscular gains can be stimulated if we simply “accentuate the negatives” by performing them slowly and deliberately, forcing the muscles to work harder.
Next time you’re under the iron, don’t just drop your weights. You’re robbing yourself of half of the rep and all the benefits that go along with it!
Helpful Hints . . .
What the authors want to emphasize here is not the performance of a specific speed of movement. Rather, we wish that the reader not employ what is commonly the norm in gyms ‘round the globe – the practice of throwing a weight up, and dropping it back to the start. If you want to throw weights around, join a track team.
LIFT WITH CONTROL!