[Supertraining] Re: Negative Only - Eccentric Training

White <kitesurfer257@...>
wrote:
>
> I am very busy and experimenting with ways to develop maximum
muscle mass and strength with the least amount of training time. I
am not a power-lifter - so demonstrating strength is not part of the
issue.
>
> I have had good success using drop sets and Dan Moore's Max
Stimulation (20 rep sets with heavy weights and a brief rest between
each rep).
>
> Now I am ready to experiment with negative only (eccentric
training). Does anyone in our group have experience with this type
of training. Any advice would be appreciated.
>
> Thanks,
>
> Ed White
> Sandwich, MA USA
>

Negative only training is an entirely different skill. When you can
no longer control the "lowering", that is considered failure in most
HIT circles. On some exercises, that could be dangerous so pick
exercises wisely and have training partners if possible. Your
partners will help you get into the "top position" on many
exercises. Dips and chins seem to work well if no partner is
available. Lower body training can be a problem like this unless you
have access to equipment made for it like Eccentic Edge. Your one
rep max in an exercise(using conventional reps) may prove to be the
weight you use for Negative only training. It depends on the number
of reps you are shooting for but don't be surprised if you get 7 or
more reps negative only style with your one rep max. How many
seconds you lower in at the outset is up to you but as the set
progresses, you will be doing all you can to simply stop the weight
from dropping as fatigue sets in. It is my preference to lower in
about 4 seconds for most exercises. I terminate the set before the
point is reached when I can't control the lowering. When I believe
it is going to become dangerous, I stop. Again, it's a skill. The
DOMS experienced from Negative Only Training must be experienced to
truly be appreciated so be careful.

Quinn Erickson
Milwaukee WI

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