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Ellington Darden Negative Training: Unleash the Power of Negative Reps
Posted by: Paul
In the realm of strength training and bodybuilding, the focus has largely been on positive repetitions - the concentric phase of a movement where the muscle contracts and shortens. However, Ellington Darden, a well-known fitness expert, introduced the concept of negative training to revolutionize muscle building workouts. Negative training involves emphasizing the eccentric phase of an exercise: when the muscle lengthens while resisting the weight. In this post, we will delve into the world of Ellington Darden negative training, exploring the differences between positive and negative reps, discussing the benefits of slow negative reps, and spotlighting specific exercises such as negative chin-ups and negative dips.
Negative Reps vs Positive Reps
Positive reps represent the traditional approach to strength training in which the focus lies on the concentric phase of the exercise. During this phase, the muscle shortens while contracting to lift a weight. Positive reps primarily target the fast-twitch muscle fibers responsible for explosive movements and power.
On the other hand, negative reps concentrate on the eccentric phase of an exercise. During this phase, the muscle lengthens while resisting the weight, putting a greater emphasis on the slow-twitch muscle fibers. The main goal of negative training is to increase muscle damage and challenge the muscle fibers beyond what positive reps can achieve. This additional stress can lead to greater muscle growth and strength gains.
Negative Only Training
Negative only training is a technique that exclusively focuses on the eccentric phase of an exercise. With this approach, the concentric phase is removed entirely, so the muscle only experiences the lengthening and resisting phase. Negative only training is often used to target specific muscle groups or break plateaus in strength development.
Benefits of Slow Negative Reps
1. Increased Muscle Activation: Slow negative reps force your muscles to work harder, engaging more muscle fibers compared to traditional positive reps. This increased muscle activation stimulates greater muscle growth and strength development.
2. Enhanced Muscle Damage: Slow negative reps cause more muscle microtears, resulting in greater muscle damage. This damage triggers a cascade of biological responses, including muscle protein synthesis, leading to muscle repair and growth.
3. Greater Metabolic Stress: Slow negative reps prolong the time under tension, increasing metabolic stress on the muscle. This can lead to the release of growth hormones and testosterone, promoting muscle growth.
Key Exercises in Ellington Darden Negative Training
1. Negative Chin-Ups: With negative chin-ups, the focus is on the controlled lowering phase. Begin with your chin above the bar, then slowly lower yourself down as if you were resisting gravity. Once your arms are fully extended, use a step or assistance to return to the starting position. This exercise targets the muscles in the upper back, biceps, and forearms.
2. Negative Dips: Negative dips emphasize the eccentric phase of the exercise. Begin with your arms fully extended, then slowly lower yourself down until your shoulders are below your elbows, resisting gravity as much as possible. Use a step or assistance to return to the starting position. Negative dips primarily target the chest muscles, triceps, and shoulders.
Conclusion
Ellington Darden negative training is an innovative approach to muscle building workouts that places particular emphasis on the eccentric phase of an exercise. By incorporating slow negative reps, this training method allows for increased muscle activation, enhanced muscle damage, and greater metabolic stress, ultimately leading to more significant muscle growth and strength development. Incorporating exercises such as negative chin-ups and negative dips into your routine can further amplify the benefits of negative training. So, why not give this unconventional and effective training technique a try?
If you have any questions about High Intensity Training email me and I'll get back to you with an answer as quick as I can.
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