How to Train With Eccentric (Negative) Reps
Eccentric training, often referred to as negative training, is a powerful technique that focuses on the lowering phase of an exercise rather than the lifting phase. It’s a valuable tool for muscle growth, strength development, and injury prevention. In this article, we’ll explore the concept of eccentric reps, how to incorporate them into your workout routine, and the benefits they offer to fitness enthusiasts of all levels. Understanding Eccentric Reps Eccentric reps, or negative reps, involve emphasizing the lowering phase (eccentric phase) of an exercise. This is typically the phase where you resist gravity and return the weight to its starting position. For example, in a bicep curl, the eccentric phase is when you lower the dumbbell back down after lifting it. The three phases of a repetition in resistance training are as follows: Concentric: This is the lifting phase where you contract the target muscle to lift the weight. Isometric: This is the midpoint where the mus...