2 Up - 1 Down Negatives
This is a variation of negative training that is best done with machines.
- Use two arms or legs for the positive phase then lower it using only one arm or leg.
- This type of negative training is useful if you do not have a partner to work with.
- When using this technique, you can alternate arms/legs or do the complete set of reps with the one arm/leg, then the complete set of reps with the other arm/leg.
- To really max out, follow the negative sets with a static hold with both limbs.
This is similar to the drop set and strip set technique but doesn't require changing weights or using spotters. The example will be barbell curls:
- Load a barbell then put a collar on.
- Add a few more small plates outside the collar.
- Pick up the barbell and hold some elastic cables in addition to the bar.
- Go to failure with all that then let go of the cables.
- Go to failure again then allow the loose plates to slide off.
- Go to failure with the rest.
Set a target of a certain amount of reps and get that target of reps no matter how many sets it takes you to get there. For the example we will use chin-ups:
- Pick a target of 50 reps on chin-ups, say you get 30 on the first set.
- Rest a little while 10 to 30 seconds.
- Do another set, say you get 10 reps.
- Get 5 reps.
- Get 3 reps.
- Get 2 reps.
A different version of this is do this is time subtraction. The amount of time you rest between sets is the amount of reps you have left to get to your target.
For example, your target is 50, you get 30 reps, your rest period is 20 seconds. The next set you get 10 reps. That leaves you with 10 reps to go, you rest 10 seconds and go again. You get 4 reps, you have 6 left, rest 6 seconds.
This is simply holding a weight in the lockout position of an exercise for as long as possible. An example of this would be just standing there with a huge weight on your back. This would be a squat support. These are best done in the big movements like bench, squats, deadlift, dips, shoulder press, etc. because of the amount of weight that can be supported.
These will build connective tissue strength as well as increasing muscle density and confidence. After holding a thousand pounds on your back, squatting with three plates won't seem quite so daunting.
Now that you've had a look through these techniques, check out my other intensity article, Intensity Techniques That Will "Kill" You AND Make You Stronger, that details 8 incredible completely-new or rarely-used intensity techniques.
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